The Peacock
- Focus: Arms
- Level: Advanced
- Total Time: 10+ seconds, depending on experience level
- Indications: circulation, gall bladder, pancreas, intestines, liver, kidneys
- Contraindications: elbow injury, wrist injury
The Peacock
Note:
The peacock builds strength in your forearms and wrists while simultaneously strengthening your back and your legs. It is useful to perform the peacock prior to the downward-facing dog or the child’s pose. Anyone with an elbow or wrist injury should forego this pose.
Pose Instruction
- Begin in the full lotus position. Sit tall, with your feet straight out in front of you. Rotate your right thigh outward from the hip and bend your knee. Keeping your right knee and foot the same distance from the floor, lift your lower leg with your hands and move it over until your right foot is atop your left hip. Rotate your left hip out and draw your left foot as close to your body as possible. Keeping your left knee and foot the same distance from the floor, lift the leg with your hands and slowly and smoothly bring it up toward your body, placing your left foot atop your right hip.
- Angle your torso forward and push your palms into the ground, with your fingers pointing back toward your knees.
- Slightly bend your elbows and bring your outer hands and outer forearms together until they touch. Bend your elbows into a 90-degree angle and walk your knees toward your hands.
- Angle the front of your body to rest on your upper arms and burrow your elbows below your belly button. Don’t let your elbows move away from each other; if necessary, you can tie them together with a piece of soft fabric.
- Tense your stomach across your elbows and bring your forehead to the ground. Straighten your knees and extend your legs out behind your body with the tops of your feet touching the ground. Tense your hips and slightly bend your shoulders downward.
- Raise your head off the ground and gaze ahead. Slightly angle your weight forward to bring your feet off the ground. Your body and legs should be parallel to the ground.
- Stay in this position for only a handful of seconds at first. Over time, you will be able to increase your time in this pose, as you grow in strength.
- To exit this pose, lower your head and angle backward until your feet touch the ground. Bend your knees, and raise your torso off your arms. Unlock your legs and let them rest straight ahead of you in staff pose.
- The next time you do the peacock, reverse your leg position in the lotus.
Disclaimer
In this article, I have shared The Peacock : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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