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Restorative yoga poses and hatha yoga stretches

English name: Lotus Peacock Pose
Sanskrit name: Padma Mayurasana

Difficulty level: Advanced

Technique

1. Sit on the floor in Padmasana.
2. Shift forward onto the hands and knees.
3. Place the hands on the floor 3 centimetres apart, directly below the naval, fingers pointing back.
4. Bend the elbows and lean forward until the elbows support either side of the abdomen.
5. Lean forward until the knees start to raise off the floor.
6. Keep balance and raise the legs until the head, back and folded legs form a straight line.
7. Remain in the pose for 20 - 30 seconds or as long as possible.
8. Slowly lower the knees back to the mat, and slowly return to seated Padmasna.

Breathing

• Exhale while rising into the pose.
• Breathe slowly and deeply in the final position.
• Inhale while lowering the knees back down.

Benefits

• Anatomical - Strengthens the arms, shoulders, back, abdomen and legs. Improves balance.
• Digestive System - Massages and stimulates the digestive organs increasing metabolism and eliminating toxins.

Notes

• For those that can sit in Padmasana this is an easier variation of Mayurasana since it is easier to balance and requires less back strength.
• The pose requires a great deal of concentration to enter and hold the pose.
• Focus on one spot to assist in balancing.
• Do not try to jump into the pose, the knees will lift off the floor naturally when leaning forward.
• Due to different muscular-skeletal structure, women typically find the pose more difficult than men.