december 2017 / january 2018yogajournal.com.sgBuild endurance as you move step by step
into Mayurasana.
Mayurasana
Mayura = peacock • Asana = posePeacock Pose
BENEFITS Strengthens your abdominals, back, wrists, and hands; improves
posture
INSTRUCTION
1 Kneel with your feet touching and your toes curled
under. Try to keep your ankles together. Separate your
knees until they’re about shoulder-width apart, keeping
your feet together. Deeply round your back, and tuck
your chin into your chest. Place your hands flat on the
floor between your knees with fingers spread wide,
pointing back toward your feet. Gently place the top of your
head on the floor.
2 Gaze back at your feet, which
will ensure that your head is in
the correct position. Walk your
feet back until your legs are straight.
Take your belly onto your elbows.
Keep your elbows as close to your
pubis as possible, which is crucial to
create the right fulcrum point when
it’s time to take your feet from the
floor. The closer your elbows
are to the center of your body,
the easier it will be to raise your
legs and balance.
3 Lift your head off the floor,
allowing your gaze to move
from your toes, slowly tracking
forward until you are looking
straight down at the floor
(directly beneath your face).
Now, take your gaze a couple
of inches farther ahead.
Your gaze should be slightly ahead
of your face with your chin gently
lifted (do not crane your neck).