Physical Education

Unit - 4

4.1.8.9. Mayurasana (Peacock Pose)
This is more difficult than Sarvangasana. This demands good physical strength.
Kneel on the ground. Sit on the toes. Raise the heels up. Join the two forearms together. Place the palms of the two hands on the ground. The two little fingers must be in close touch. They project towards the feet. Now you have got steady and firm forearms for supporting the whole body in the ensuing elevation of the trunk and legs. Now bring down the abdomen slowly against the conjoined elbows. Support your body upon your elbows that are pressed now against the navel or umbilicus. This is the first stage. Stretch your legs and raise the feet stiff and straight on a level with the head. This is second stage.
Neophytes (beginners) find it difficult to keep up the balance as soon as they raise the feet from the ground. Place a cushion in front. Sometimes you will have a fall forwards and you may hurt your nose slightly. Try to slip on the sides when you cannot keep up the balance. If you find it difficult to stretch the two legs backwards at one stroke, slowly stretch one leg first and then the other. If you adopt the device of leaning the body forwards and head downwards the feet will by themselves leave the ground and you can stretch them quite easily. When the Asana is in full manifestation the head, trunk, buttocks, thighs, legs and feet will be in one straight line and parallel to the ground. This posture is very beautiful to look at.
Beginners can practise this Asana by holding on to a table. They will find it easy to practise this. If you understand the technique of this Asana and if you use your common-sense you can do it easily and can keep up the balance without much difficulty. Fatty people have frequent nasty falls, slips and doublings and they excite much laughter amongst the onlookers. Do not bend the legs when you stretch them.
Practise this Asana from 5 to 20 seconds. Those who have good physical strength can do it for 2 or 3 minutes.
Retain the breath when you raise the body. It will give you immense strength. When you finish the Asana, exhale slowly.