How To Do Lion Pose - Simhasana

Kennguru, CC BY 3.0,
via Wikimedia Commons
Simhasana—Lion Pose

Introduction to Simhasana (Lion Pose)

In the ancient practice of yoga, certain postures are designed not just for the body but also to unlock emotional expression and mental clarity. One such dynamic and visually striking asana is Simhasana, known as the Lion Pose. 

Derived from the Sanskrit word ‘Simha,’ meaning lion, and ‘Asana,’ meaning posture, Simhasana imitates the fierce, roaring stance of a lion—the king of the jungle.

Simhasana is not as physically challenging as some of the more intense yoga poses, but it carries immense power in its ability to release tension, unlock inner voice, stimulate facial muscles, and clear emotional blockages. It is often overlooked due to its unique appearance, but those who regularly practice Lion Pose often experience a noticeable difference in their breathing, vocal strength, and sense of confidence.

Let’s explore how to do Simhasana properly, the ideal time to practice it, its holistic benefits, and why this expressive posture deserves a place in your yoga practice.

How to Do Simhasana (Lion Pose)

Performing Simhasana might feel unusual at first, especially due to its facial and vocal expression. But once you embrace the technique, you’ll find it to be one of the most invigorating and liberating yoga postures.

Step-by-Step Instructions for Simhasana

Kennguru, CC BY 3.0,
via Wikimedia Commons
Simhasana—Lion Pose

1. Starting Position: Kneel Down

   • Begin in a comfortable kneeling position (Vajrasana). Sit on your heels with your knees slightly apart (around hip-width).

   • If you’re more flexible, you can perform the classical version by placing your buttocks on the inner arches of your feet, with your ankles crossed under your pelvis. This is the traditional version mentioned in the Hatha Yoga Pradipika.

2. Place Your Hands

   • Lean slightly forward and place your palms flat on your knees or thighs.

   • Spread your fingers wide, mimicking a lion's claws. Keep your arms straight and firm.

3. Spine and Chest Alignment

   • Keep your spine upright, chest open, and shoulders relaxed but active.

   • Take a few deep breaths here to settle into the pose.

4. Facial Expression

   • Open your mouth wide.

   • Stick your tongue out, stretching it toward your chin as far as possible.

   • Gaze either:

     • At the tip of your nose (nasagra drishti), or

     • At the center of your eyebrows (bhrumadhya drishti), depending on tradition and comfort.

5. Simulated Roar (Lion’s Breath)

   • Inhale deeply through the nose.

   • Then exhale forcefully through the mouth, making a “haaaa” sound, like a lion’s roar.

   • Let the breath come from deep within the abdomen or diaphragm.

6. Duration

   • Hold the posture for 20–30 seconds, or for the length of your exhalation.

   • Repeat the sequence 3–5 times, breathing normally in between each round.

Timing matters when it comes to maximizing the benefits of any yoga posture. Simhasana, being both energizing and expressive, is best practiced:

1. Early Morning (Brahma Muhurta)

• Ideal time: Between 4:30 AM – 6:30 AM

• Practicing Lion Pose during the pre-dawn hours helps to:

  • Awaken your senses

  • Clear the throat and respiratory passages

  • Set a confident and courageous tone for your day

2. Mid-Morning or Midday

• If early mornings are not ideal, you can do it mid-morning, preferably on an empty stomach.

• Useful before a presentation, public speaking, or any event where clarity of voice and self-assurance are needed.

3. Evening (for Emotional Release)

• For people with high stress, Simhasana can be performed in the evening to release pent-up emotions, particularly anger, anxiety, or fear.

• Helps transition from a stressful day to a calmer state of mind.

⚠️ Avoid practicing Simhasana immediately after meals as the strong exhalation and pressure in the abdominal region might cause discomfort.

Physical, Mental, and Energetic Benefits of Simhasana

✅ 1. Strengthens the Respiratory System

• Encourages deep, diaphragmatic breathing.

• Helps clear the throat and respiratory tract.

• Aids those with asthma, bronchitis, or minor breathing irregularities.

✅ 2. Stimulates the Throat Chakra (Vishuddha)

• The Vishuddha chakra governs communication, expression, and authenticity.

• Simhasana helps unlock this energy center, promoting truthful speech and confident expression.

✅ 3. Enhances Vocal Quality

• By engaging the throat muscles and performing vocalized exhalation, Simhasana:

  • Improves vocal clarity and projection

  • Benefits singers, speakers, actors, and teachers

✅ 4. Tones Facial Muscles

• Acts like facial yoga, reducing tension in:

  • Jaw

  • Cheeks

  • Mouth

  • Eyebrows

• Helps reduce the appearance of fine lines and sagging skin.

✅ 5. Relieves Stress and Suppressed Emotions

• The act of roaring and opening up can be deeply therapeutic.

• Releases anger, irritation, and inhibitions in a safe, structured way.

✅ 6. Boosts Confidence and Courage

• By mimicking the king of beasts, you begin to embody the qualities of a lion:

  • Boldness

  • Courage

  • Leadership

• Excellent for those suffering from shyness, low self-esteem, or public speaking anxiety.

✅ 7. Activates the Platysma Muscle

• This thin muscle at the front of the throat loses elasticity with age.

• Regular practice of Simhasana helps tone and preserve this muscle, maintaining a youthful neck profile.

Simhasana in Yogic Philosophy and Scripture

Simhasana, often called Lion Pose, holds a significant place in classical yogic texts like the Hatha Yoga Pradipika. More than just a physical posture, it's considered a mudra, or symbolic gesture, embodying the profound power of sound, breath, and expression.

In various yogic traditions, sound (Nada) is revered as the very origin of creation. Simhasana powerfully channels this concept through its signature roaring exhale. This vigorous expulsion of breath and sound isn't merely an act; it's a transformative practice aimed at clearing inner blockages and aligning practitioners with their authentic voice. It's a bold expression that connects one to their primal energy and encourages uninhibited self-expression.

Who Can Practice Simhasana?

Simhasana is beginner-friendly and can be practiced by:

• Children and adults

• Elderly individuals (with minor modifications)

• People recovering from stress or emotional trauma

• Anyone looking to improve vocal strength or facial vitality

However, it should be avoided or modified if:

• You have severe knee injuries or limited mobility in the legs

• You’ve recently undergone throat surgery

• You have vertigo or dizziness that worsens with forceful exhalation

Always consult a yoga instructor or medical professional before introducing any new posture into your routine.

Simhasana in Modern Wellness Practices

In today’s fast-paced digital age, many people hold tension in the face, jaw, and throat—often due to long hours of screen time, poor posture, or social inhibition. Simhasana serves as a dynamic antidote to:

• Tech neck

• Jaw clenching and bruxism

• Social anxiety

• Vocal strain from long video calls or speaking engagements

Even therapists and mental health coaches sometimes integrate Simhasana-inspired breathing into mindfulness and expressive therapy.

Simhasana Yoga Routine: Sample Practice

Here’s how you can incorporate Lion Pose into your routine:

Morning Practice (5–7 minutes)

1. Sit in Vajrasana

2. 3 rounds of deep breathing

3. 5 rounds of Simhasana (with rest in between)

4. Close with 2 minutes of silent meditation

Pre-Speech Routine (2 minutes)

1. Deep inhale

2. 3 rounds of Lion's Breath with a focused facial expression

3. Vocal warm-ups or humming

4. Walk into your speech or interview with confidence!

Mr. Yoga, CC BY-SA 4.0,
via Wikimedia Commons
Mr-yoga-lion-pose-
in-garland-pose

Combining Simhasana with Other Yoga Poses

To enhance its effects, you can pair Simhasana with:

• Vajrasana (Thunderbolt Pose): For grounding and digestive balance

• Bhramari Pranayama (Humming Bee Breath): For vibration and calm

• Sarvangasana (Shoulder Stand): For throat stimulation

• Jalandhara Bandha (Chin Lock): For Vishuddha chakra activation

• Ujjayi Breath: To balance the nervous system

Conclusion: The Lion Within You Awaits

Simhasana is a powerful yet underrated yoga posture that goes far beyond the physical. It awakens your primal energy, reconnects you to your voice, and frees you from emotional stagnation. Its simplicity is deceptive—within its roar lies the key to emotional liberation, vocal strength, and inner courage.

Whether you're new to yoga or a seasoned practitioner, integrating Simhasana into your routine can unleash a vibrant, expressive, and fearless version of yourself.

So, the next time you're feeling muted, anxious, or just need a burst of energy—sit tall, open your mouth wide, and let your lion roar.

Frequently Asked Questions (FAQs) About Simhasana (Lion Pose)

Q1: Can I do Simhasana every day?

Yes, Simhasana is safe for daily practice, especially in the morning or before important events.

Q2: Is Simhasana good for anxiety?

Absolutely. The posture helps release pent-up emotions and encourages deep breathing, both of which alleviate anxiety.

Q3: Do I need to make a sound while doing Lion Pose?

Yes, the sound is a vital part of the practice. It activates your vocal cords and adds a cleansing effect to the breath.

Q4: Can children do Simhasana?

Yes! In fact, children often enjoy mimicking the lion’s roar and benefit from the expressive nature of the pose.

YOGA: Lose Weight and Burn Stress by Yoga Postures and Ayurvedic Solutions

Lotus Pose 
UmaPrykhodko, CC BY-SA 4.0,
via Wikimedia Commons 

Padmasana, commonly known as the Lotus Pose, is a foundational yoga posture that, despite its serene appearance, offers a wealth of benefits. 

For those embarking on their yoga journey, it's natural to question the advantages of adopting seemingly simple positions. However, the true power of Padmasana lies in its subtle yet profound impact on both the body and mind.

Simplicity in Practice

At its core, practicing Padmasana is remarkably straightforward. It primarily involves sitting in a cross-legged position with each foot placed on the opposite thigh, resembling a lotus flower. 

While it might require some flexibility, especially for beginners, consistency in practice gradually opens the hips and knees, making the pose more accessible. The beauty of Padmasana is that it doesn't demand strenuous physical exertion; instead, it encourages stillness and inner focus.

Physical Benefits

Regular engagement with the Lotus Pose offers a multitude of physical advantages. It significantly improves flexibility in the hips, ankles, and knees, counteracting the stiffness often accumulated from prolonged sitting or lack of movement. 

The pose also helps in strengthening the spine, promoting better posture, and alleviating back pain. By gently stretching the lower body, Padmasana can also enhance circulation in the legs, reducing feelings of heaviness or fatigue. 

Furthermore, the stable base it provides makes it an excellent posture for meditation and pranayama (breathing exercises), as it allows for prolonged periods of sitting comfortably without discomfort.

Mental and Spiritual Advantages

Beyond the physical, Padmasana is deeply rooted in enhancing mental and spiritual well-being. The steady and grounded nature of the pose helps in calming the nervous system, leading to reduced stress and anxiety. It fosters a sense of inner peace and tranquility, creating an ideal environment for introspection and mindfulness. 

Many practitioners find that sitting in Padmasana naturally encourages deeper breathing, which in turn oxygenates the body and brain, leading to increased clarity and focus. For those interested in meditation, the symmetrical and stable structure of the Lotus Pose facilitates a profound meditative state, allowing for heightened concentration and a deeper connection with oneself.

In essence, Padmasana is more than just a physical posture; it's a gateway to improved physical health, mental serenity, and spiritual growth, making it an indispensable part of any comprehensive yoga practice.

Lotus Pose 
UmaPrykhodko, CC BY-SA 4.0,
via Wikimedia Commons 

STRESS BUSTER

Yoga is far more than a simple collection of physical exercises. At its core, it is a holistic discipline designed to bring harmony between the body and the mind. 

The various yoga postures, known as asanas, are carefully developed not just for physical flexibility or strength but to support mental well-being. 

One of the most valuable benefits of yoga is its ability to reduce stress and anxiety, offering a powerful tool for emotional resilience in today’s fast-paced world.

Stress affects the mind and body in profound ways—tight muscles, shallow breathing, racing thoughts, and emotional fatigue are just a few of its manifestations. 

Regular practice of yoga helps counter these symptoms. Through mindful movement, controlled breathing (pranayama), and relaxation techniques, yoga activates the parasympathetic nervous system—the body’s natural mechanism for rest and recovery. This leads to a decrease in cortisol, the primary stress hormone, and brings about a sense of calm and clarity.

Moreover, yoga strengthens our mental focus. As we learn to remain present in each posture and align our breath with movement, we also train our minds to concentrate and let go of distractions. This increased awareness helps us navigate daily challenges with a greater sense of calm and control.

Yoga does not require any special equipment or prior experience—just a willingness to be present. Even a short, consistent practice can lead to noticeable improvements in mood, focus, and energy levels. With time, you’ll find that yoga is not just an activity but a mental refuge—a way to reset, reflect, and restore balance.

Try it for yourself, and you may discover that yoga becomes not only a practice but also a peaceful way of living.

FAT BURNING : 

The lack of physical work and dieting habits can be a good cause for our body fat to accumulate on the limbs wherever it likes. These deposits of fat lead us to obesity and scores of other problems. The regular doers of yoga postures have found that the body weight remains controlled due to doing a set of selected yoga asanas. 

BETTER SHAPING OF BODY

There can be no better factor than our good health that could make us look fit and in good shape. The yoga practices provide us with the opportunity to render ourselves healthy and remain always in good shape. While doing yoga you would not need any exercising machines or any costly gadgets for physical fitness. You can have one yoga mat, one or two pairs of yoga wear, and a place where you can feel at home. For the beginners, it would be better to start by doing the easy yoga postures. 

Ayurvedic Solutions for Weight Loss

Those who have put on more weight than the ideal level keep two things in their minds: first, obesity, and second, the weight loss. 

Once suffering from the difficulties of being overweight, a person wanders in every lane suggested by the doctors. Even they tend to follow the methods used by their friends and relatives for reducing the weight.

A person engages herself or himself in certain activities: experimenting with all the methods of weight loss; taking food intakes as suggested by doctors and other experienced persons; doing regular exercises and whatnot. But when the result is not visible on the body of the self, he or she gets very disappointed. But I would say that, my dear friend, you are not the only person suffering from the problem of being overweight.

Reasons for Fat Deposits: I am not here to suggest any additional measure to arrest the increasing fat on your body. I have some experience, personal and heard from those who have succeeded partially in this field. Here are some methods suggested in Ayurved. 

According to an allopathic branch of ailment and Ayurvedic studies, obesity occurs when excess fat builds up. This excess fat buildup is caused when a person consumes more calories in one day than that person is able to burn off. In men, the fats usually begin to form around the stomach area, and in women, the fat usually forms around the waist area. 

Here are Some Ayurvedic Suggestions for improving the digestion power and thus arresting obesity:

• Keep sipping hot water throughout the day.

• Exercise regularly according to your body type.

• Observe a fast for one day per week and take liquids of fruits as food intake.

• Cultivate taking tea with ginger or use more ginger in food or as a mouth freshener.

• Consult Ayurvedic practitioner

YOGA POSTURES: How To Do Corpse Pose, Shavasana

              

Shavasana—Corpse Pose
Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons

Shavasana, also known as Corpse Pose, is one of the most important and restorative yoga postures. Though it might appear very simple—lying flat on your back and relaxing—this pose holds deep significance in both physical and mental health. 

Despite its simplicity, Shavasana is often regarded as one of the most challenging yoga poses to truly master because it requires complete stillness and total relaxation of the body and mind. In this expanded guide, we will explore how to perform this pose properly, along with helpful tips, cautions, and its profound benefits.

Step-by-Step Guide to Practicing Shavasana

1. Prepare Your Space and Mat

Begin by choosing a quiet and comfortable place where you won’t be disturbed for the next 10 to 20 minutes. Unroll your yoga mat completely, ensuring it lies flat and smooth on the ground. If needed, you can place a folded blanket under your head or knees for additional comfort, especially if you have any lower back pain or neck stiffness.

Now, lie down gently on your back. Make sure your body is aligned symmetrically from head to toe. The key here is comfort and balance.

2. Positioning Your Legs and Feet

Stretch your legs out straight, keeping them slightly apart—about hip-width or shoulder-width distance. Your feet should fall naturally outward. There should be no tension in your thighs, calves, or ankles. Avoid pressing your legs together. Let them lie loosely, completely relaxed. The legs should not be forced into any position; they should simply rest on the ground.

Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons
Shavasana - Corse Pose

3. Positioning Your Arms and Hands

Next, place your arms alongside your body, but not touching it. Keep a small gap between your arms and your torso—this allows air and energy to circulate freely. Turn your palms upward, facing the ceiling, which promotes openness and reception. Allow your fingers to curl naturally. Do not clench them. Let them fall into their relaxed position.

4. Relax Your Face and Close Your Eyes

Gently close your eyes, allowing your eyelids to soften. Begin by relaxing your facial muscles—let go of any tightness around the eyes, eyebrows, jaw, or lips. Unclench your jaw, and allow your tongue to rest naturally on the floor of your mouth. This relaxation of the face sets the tone for the rest of the body to follow.

Keeping your eyes closed also helps draw your awareness inward, cutting off visual distractions and aiding mental stillness.

5. Begin Conscious Breathing

Start taking slow, deep breaths, inhaling through the nose and exhaling through the nose. Do not try to force your breath. Let it flow naturally and rhythmically. Feel the gentle rise and fall of your chest and abdomen as you breathe. This process of mindful breathing helps anchor your awareness to the present moment and begins the process of full-body relaxation.

Focus on your breath, and with every exhale, imagine releasing tension from your body.

6. Perform a Full Body Scan

Biswarup Ganguly, CC BY 3.0, via Wikimedia Commons
‘International Day of Yoga’  - Kolkata

Now, begin to direct your attention methodically through the different parts of your body, starting from the top of your head and moving all the way down to your toes. This is often called a body scan and is a key aspect of entering a deep Shavasana state.

• Begin by focusing on your scalp, forehead, and eyes—allow them to relax.

• Move down to your cheeks, jaw, neck, and shoulders. Let go of any tightness.

• Continue the journey down your arms, feeling them grow heavier and more relaxed.

• Now bring your awareness to your chest and heart, letting it soften with each breath.

• Shift to your abdomen, hips, thighs, knees, and lower legs.

• Finally, relax your ankles, feet, and toes.

Imagine that with each breath out, you are sinking deeper into the floor, as if your body is melting into the mat. The goal is to achieve a sense of complete physical and mental surrender.

7. Maintain Stillness and Inner Awareness

Once you have moved through the full body, remain still. Your breathing should now be slow, steady, and effortless. Do not move your limbs or adjust your posture unless absolutely necessary. Stay completely present with your body and breath.

In this state, your body is resting, but your mind remains quietly alert. You are not sleeping, and yet, you are not actively thinking either. You are simply observing the sensations, thoughts, and breath—without judgment or attachment.

8. Duration and Exit

Stay in Shavasana for 5 to 10 minutes, or longer if you prefer. Advanced practitioners may remain in this posture for 20 to 30 minutes, especially for deep restoration or stress recovery.

To come out of the posture, begin to deepen your breath gently. Start by wiggling your fingers and toes. Then slowly roll onto your right side, taking a fetal position. Rest there for a few breaths before using your hands to press yourself up into a seated position. Keep your eyes closed or softly open.

Take a moment to notice how you feel—mentally, emotionally, and physically—before moving on with your day or continuing your yoga practice.

Cautions and Common Challenges in Shavasana

While Shavasana is suitable for people of all ages and fitness levels, beginners might experience some initial challenges:

1. Difficulty Relaxing

It’s common to find it difficult to relax fully, especially in the beginning. The body may be still, but the mind might continue racing with thoughts, worries, or distractions. With regular practice, your body and mind will learn how to enter this restful state more easily. Don’t be discouraged if it feels awkward or ineffective at first—consistency is key.

2. Feeling Sleepy or Drowsy

Many people find themselves drifting off to sleep during Shavasana. This is particularly common when you’re tired or practicing at the end of the day. While it’s not harmful to fall asleep, the true purpose of Shavasana is conscious relaxation, not unconscious rest.

If you want to avoid sleepiness, try keeping your breath slightly more active, or practice the pose with the intention of staying alert. You might also focus your attention on a mantra, sound, or sensation.

3. Physical Discomfort

Some people may experience discomfort in the lower back, neck, or shoulders when lying flat. If this happens, you can place a rolled blanket or bolster under your knees, which helps release pressure from the spine. A small cushion or folded towel under the head can support the neck if needed.

Listening to your body and making small adjustments will help you get the most out of this pose.

Benefits of Shavasana (Corpse Pose)

Shavasana is more than just lying down—it offers a wide range of physical, emotional, and spiritual benefits. Here are some of the most well-known:

1. Deep Physical Relaxation

By allowing every muscle in the body to let go, Shavasana triggers the parasympathetic nervous system—the "rest and digest" state. This helps reduce physical fatigue, tension, and soreness from exercise or stress.

2. Mental and Emotional Calm

Practicing this pose regularly helps quiet the mind, reduce anxiety, and ease symptoms of depression. It improves clarity of thought and emotional resilience. Even just 10 minutes a day can have a profound effect on your overall mental health.

3. Recovery After a Yoga Session

Shavasana is typically practiced at the end of every yoga session. It acts as a transition from physical activity to rest, integrating the benefits of all the poses you’ve performed. It ensures your body absorbs the effects of your practice fully.

It may also be practiced at the beginning of a yoga session to center your mind and prepare your body.

4. Improved Sleep Quality

Although not a substitute for sleep, regular practice of Shavasana can help with insomnia and sleep disturbances by promoting deeper relaxation and calming the nervous system.

If practiced before bed, it can ease you into a restful night’s sleep.

5. Stress Reduction and Lowered Blood Pressure

Through deep breathing and mental stillness, Shavasana lowers cortisol levels, reducing chronic stress. This can also lead to lower blood pressure, reduced heart rate, and improved digestion over time.

6. Enhances Self-Awareness

This pose encourages self-inquiry and self-awareness by helping you become more attuned to your body and mind. You might notice patterns of tension or thought habits that were previously unconscious.

Conclusion

Though Shavasana might look like the easiest yoga posture, it is, in many ways, one of the most transformative. In today’s fast-paced, always-on world, taking time to simply lie still and breathe is a powerful act of self-care.

When practiced with patience and sincerity, Shavasana can become a sanctuary—a space to heal, recharge, and reconnect with yourself. Whether you're a beginner or a seasoned yogi, this pose is essential for a balanced and sustainable practice.

So the next time you roll out your mat, don’t rush through this final pose. Embrace the stillness, sink into the silence, and experience the true power of complete relaxation.

YOGA POSTURES: Mayurasana, Peocock Pose

What is Mayurasana (Peacock Pose)?

Drchirag patel, 
CC BY-SA 3.0,
 via Wikimedia Commons

Mayurasana is a Sanskrit term:

• Mayura = Peacock

• Asana = Pose or posture

The pose mimics a peacock with its body stretched out horizontally, supported entirely by the hands. In yogic traditions, the peacock is believed to symbolize the destruction of poisons and impurities. Practicing Mayurasana is said to burn toxins and ignite the digestive fire (agni), making it an internal cleansing tool.

It is an advanced pose requiring arm strength, wrist flexibility, core control, and mental focus. Though challenging, with consistent practice and proper technique, Mayurasana becomes accessible and deeply rewarding.

The Mayurasana, or Peacock Pose, is a striking and advanced yoga asana that beautifully emulates a peacock with its body extended horizontally, held aloft solely by the hands. This challenging posture demands significant arm strength, wrist flexibility, core control, and unwavering mental focus. 

In yogic philosophy, the peacock holds profound symbolism, representing the eradication of poisons and impurities. Consequently, the practice of Mayurasana is believed to foster internal purification by "burning" toxins and igniting agni, the digestive fire, making it a potent tool for internal cleansing. While undoubtedly demanding, consistent practice coupled with proper technique gradually makes this pose accessible, offering deeply rewarding physical and energetic benefits to the dedicated practitioner.

How to Do Mayurasana: Step-by-Step Instructions

Drchirag patel, CC BY-SA 3.0, via Wikimedia Commons

Before attempting Mayurasana, it's essential to warm up your wrists, arms, shoulders, and core. 

Here’s a detailed breakdown of how to perform the pose:

1. Start in a Kneeling Position

• Sit on your heels in Vajrasana (Thunderbolt Pose).

• Keep your knees slightly apart for better arm placement.

2. Place Your Hands on the Floor

• Lean forward and place your palms on the floor in front of you.

• Turn your fingers toward your feet (i.e., inward-facing palms).

• Keep your elbows close and pointed toward your navel.

3. Position the Elbows

• Bend your elbows and press them firmly into your abdomen, just above the navel.

• The elbows act like fulcrums to lift your body.

4. Extend the Legs Back

• Stretch your legs straight back so that you're on your toes.

• Keep your feet together and your legs straight.

• Engage the core and glutes to support the lower body.

5. Shift Your Weight Forward

• Gradually shift your body weight forward.

• Lift both feet off the ground, balancing entirely on your hands and elbows.

• Your body should now be parallel to the floor, like a plank.

6. Hold the Pose

• Breathe evenly and hold the posture for 10–30 seconds or as long as comfortable.

• Keep your gaze slightly forward to maintain balance.

• Focus on engaging your core and keeping the body lifted.

7. To Release

• Slowly lower your feet back to the ground.

• Sit back in Child’s Pose (Balasana) to relax the wrists and arms.

Preparatory Poses for Mayurasana

Before diving into Mayurasana, practice the following warm-up and preparatory poses:

1. Plank Pose (Phalakasana) – Strengthens the core and wrists.

2. Chaturanga Dandasana – Builds arm and shoulder endurance.

3. Crow Pose (Bakasana) – Helps learn arm balance.

4. Boat Pose (Navasana) – Activates abdominal muscles.

5. Dolphin Pose – Opens shoulders and upper back.

When is the Best Time to Practice Mayurasana?

The ideal time to practice Mayurasana is:

1. Early Morning

• Practicing in the morning, on an empty stomach, is most effective.

• The body is refreshed, and digestion is not active—ideal for abdominal pressure.

• Helps energize and focus the mind for the day ahead.

2. 4–6 Hours After a Meal

• Mayurasana involves direct pressure on the abdomen and digestive organs.

• It's best practiced on an empty stomach or after digestion is complete.

Avoid

• Practicing late at night or immediately after eating.

• Performing it during menstruation, pregnancy, or with hernia or abdominal injuries.

Top 10 Benefits of Mayurasana (Peacock Pose)

Mayurasana is not just a physical feat—it offers profound mental, emotional, and physiological benefits.

1. Enhances Digestive Power

• Stimulates the pancreas, liver, kidneys, and intestines.

• Improves metabolism and alleviates indigestion, acidity, and gas.

• Traditional texts claim it can even digest toxins and neutralize poisons.

2. Strengthens the Core and Upper Body

• Works on abdominal muscles, shoulders, biceps, triceps, and chest.

• Builds tremendous core control and stability.

3. Improves Posture and Balance

• Encourages alignment of the spine and muscle coordination.

• Develops proprioception (body awareness).

4. Detoxifies the Body

• Stimulates internal organs, promoting lymphatic drainage and toxin release.

• Activates the digestive fire (agni) which is essential for cleansing.

5. Boosts Mental Focus and Confidence

• Requires total concentration and patience.

• Boosts self-discipline, determination, and self-awareness.

6. Tones Abdominal Organs

• Gently massages the pancreas and helps regulate blood sugar levels.

• Can aid in managing mild diabetes or hormonal imbalance (under expert guidance).

7. Alleviates Stress and Fatigue

• Activates the parasympathetic nervous system when practiced mindfully.

• Relieves fatigue by promoting circulation and focus.

8. Develops Wrist and Arm Flexibility

• Regular practice increases wrist mobility and grip strength.

• Helpful for athletes, dancers, and anyone working with their hands.

9. Burns Belly Fat

• Intense abdominal engagement promotes fat burning and muscle definition.

• Can be part of a holistic weight-loss routine.

10. Enhances Energy Flow (Prana)

• Unblocks energy channels (nadis), especially around the solar plexus.

• Opens the Manipura Chakra (navel chakra), associated with vitality and willpower.

Common Mistakes in Mayurasana and How to Avoid Them

1. Improper Elbow Placement

Mistake: Elbows not pressing into the abdomen.
Fix: Ensure elbows are firmly embedded just above the navel for proper support.

2. Weak Core Engagement

Mistake: Sagging hips or chest.
Fix: Engage core and glutes to keep the body lifted and aligned.

3. Lack of Warm-Up

Mistake: Jumping into Mayurasana without prep.
Fix: Prepare with arm and wrist stretches, and core activators.

4. Incorrect Hand Position

Mistake: Fingers spread unevenly or facing wrong direction.
Fix: Fingers should point toward the feet or slightly sideways for stability.

5. Holding Breath

Mistake: Forgetting to breathe while balancing.
Fix: Maintain a steady breath to stay calm and balanced.

Modifications and Variations of Mayurasana

Mohan Yoga India, CC BY-SA 4.0,
via Wikimedia Commons

For beginners or those building strength, consider these options:

1. Padma Mayurasana (Lotus Peacock Pose)

• Perform the pose with legs in Padmasana (Lotus Pose).

• Adds hip flexibility but reduces the strain on toes and core.

2. Mayurasana with Blocks

• Place yoga blocks under the chest and feet for extra support.

• Helps in gradually learning the balance.

3. Wall Support Variation

• Practice near a wall for foot support.

• Reduces fear of falling and builds confidence.

4. Forearm Peacock (Easier on Wrists)

• Replace palms with forearms on the ground.

• Gentler on wrists while still activating the core.

Precautions and Contraindications

Avoid Mayurasana if you experience:

• Wrist pain or injury

• Shoulder or elbow issues

• Hernia or ulcers

• Pregnancy or menstruation

• High blood pressure

• Severe digestive disorders

Always practice under the supervision of a certified yoga instructor, especially when attempting this pose for the first time.

Frequently Asked Questions (FAQs)

1. Is Mayurasana suitable for beginners?

No. It is an advanced posture best learned after mastering foundational poses. Beginners can start with preparatory poses.

2. How long does it take to master Mayurasana?

Depending on your strength, flexibility, and practice consistency, it can take a few weeks to several months.

3. Can I practice Mayurasana daily?

Yes, if you're experienced and there are no medical concerns. But always listen to your body.

4. What if I can’t lift my legs?

Work on core strength and try the wall support variation until you're ready.

5. Can Mayurasana help with constipation or indigestion?

Yes. It stimulates the digestive organs and promotes gut motility, relieving such issues over time.

Conclusion: Embrace the Power of the Peacock Pose

Mayurasana is more than a yoga pose—it's a symbol of resilience, inner strength, and purification. While challenging, its rewards are immense: from stronger abs and arms to a healthier digestive system and a sharper mind. Like the peacock, which consumes poisonous snakes and turns them into vibrant beauty, Mayurasana teaches us to transform challenges into strength.

With patience, preparation, and dedication, you too can master this transformative posture. Let the Peacock Pose inspire you to rise with elegance, courage, and confidence every day.

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Yoga Schools: 

There are certain schools of teaching yoga and yoga asana. These schools are not the watertight compartments teaching different yoga postures, but they use different techniques, and their goal is common. These schools are not different from each other in many respects, and they are or have been recognised as part of one another at different times, too.

Ashtanga Yoga - The Eight Fold Path of Yoga Path

If ware to look at a few yoga schools teaching the yoga in various ways, the first we would remember would be Ashtanga Yoga. 

Ashtanga Yoga, rooted in the ancient Indian tradition, is a holistic system of yoga that harmonizes the body, mind, and spirit. Derived from the Sanskrit words "Ashta" meaning eight and "Anga" meaning limb, Ashtanga Yoga refers to the eightfold path described in the Yoga Sutras of Patanjali.

HATHA YOGA: Postures With Meditation and Pranayama

The system known as Hatha yoga combines physical postures, along with upholding the necessity of moral attitudes that a human being should have. It is a holistic approach helping to reduce our mental stress. The practise of these yoga postures increases the overall well-being of our body and mind.

KUNDALINI: Awakening of Chakras and Cosmic Energy

The vital energy running through a coil that starts from our genital area and ends at the head is known as Kundalini. The great thinkers and yoga teachers say that it is psycho energy. The yoga master tells us that is a spiritual one. 

In short, Kundalini is a psycho-spiritual power.

YOGA FOOD: Diet with Curative Characteristics

Our food is very much important in shaping the quality of our thoughts. Yoga system strongly believes and advocates that our mental development and spiritual uplift is linked with the food we consume. 

India is the birthplace of many systems of yoga and yoga postures. Here you would find a yoga training school and a pool of trained yoga teachers.