Mayuraliterally means a peacock.
- Sit back on the heels, keeping them apart and well tucked in under the buttocks.
- Keep the head, shoulders and buttocks in a straight line.
- Place your palms on the respective thighs.
- Breathe normally.
- It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.
I. Starting position (Sthiti): Vajrasana
- Kneel on the floor. Keep the knees slightly separated.
- Bend forward, invert the palms and rest them on the floor. The fingers should point towards the feet and the little fingers should touch the floor.
- Bend the elbows and keep the forearms together. The diaphragm should rest on the elbows and the chest on the back of the upper arms.
- Straighten the legs one by one and keep them firm and together.
- Breathe out, shift body weight on the wrists and hands, lift the legs from the floor (either one by one or together). Simultaneously stretch the trunk and keep the head forward.
- The body should be kept parallel to the floor with legs straight and feet kept together.
- Stay in the posture as per the capacity, gradually increasing the time from approximately 30 sec to 60 sec.
- Avoid pressure on the ribs. There will be labored breathing as diaphragm is pressed.
- Now release the posture by lowering the head to the floor and then the legs. Rest the knees on the floor by the side of the hands, then raise the hands and relax.
- This asana is known to tone up the abdominal organs, enhance the digestive system, cure ailments of the spleen and stomach and prevent of accumulation of toxins.
- It is also said to strengthen the elbows, forearms and wrists.