How to Do Peacock Pose in Yoga


There should be a warning on some yoga poses: Do Not Attempt Until You're Ready. An advanced arm-balancing pose, with your entire body nearly horizontal and only your hands on the floor, Peacock requires a level of strength and bodily awareness that most yoga newbies do not possess. There's no doubt that the pose looks cool, engenders a feeling of mastery and maybe even prompts a covert fist pump; but respect the process to avoid injuries and setbacks. Prepare for Peacock with wrist-strengthening poses like Plank, Crow and Four-Limbed Staff; and poses that strengthen your abdominals, such as Boat and the Upward Abdominal Lock. Learn Peacock from an experienced and qualified instructor.

  • Kneel on the floor with your knees splayed wide and then sit back on your heels. Place your hands flat on the floor facing backwards toward your feet. Slide your hands together until your pinky fingers and forearms are touching. Lean forward until your elbows are bent to a 90-degree angle. Lean forward even more until your chest and upper abdomen lie on top of the backs of your upper arms.

  • Balance on your hands and knees as you lean forward to place your forehead on the floor. Straighten your legs and curl your toes under. Breathe normally as you take a moment in this preparatory phase. When you're ready, tighten your buttocks and lift your head off the floor. Make one more slight movement forward and feel your feet lift off the floor.

  • Keep your legs and lower torso straight and about 20 degrees above parallel to the floor. Hold the pose for a few seconds the first time and work your way up to 30 seconds over time.

Tips & Warnings

  • Keep your feet off the floor with two yoga blocks as you work on your upper body strength.
  • Do not perform Peacock pose if you have wrist or elbow issues or injuries.

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