Lotus Peacock Poseपद्म मयूरासन
Padma Mayūrāsana — an advanced balance pose that works the forearms, abdominals, shoulders.
3–6BREATHS HELD
One line on the timetable. Lotus Peacock Pose is held 3–6 breaths, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·पुनरावलोकन जुलै 2026
How to do Lotus Peacock Pose
Read all of it before starting, and read the cautions further down before starting at all.
Build a comfortable full lotus while sitting, then come forward onto the knees with the lotus intact.
Place the palms on the mat with the fingers pointing back towards the body and the elbows drawn together.
Set the joined elbows against the abdomen below the navel and lay the folded legs over the upper arms.
Lean the chest and head forward until the knees lighten, then lift the whole lotus clear of the floor.
Hold for a few breaths, lower under control, and rebuild the lotus the other way before repeating.
Hold: 3–6 breaths. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Lotus Peacock Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Balances a folded lotus on the elbows, shortening the lever so the shape is held by placement rather than reach.
- Loads the forearms and wrists in full reversed extension under body weight.
- Requires the abdominals to keep the folded legs pressed forward over the arms.
Lotus Peacock Pose is one of 31 balance poses in this library and one of 61 poses rated advanced. Poses held on a reduced base — one foot, two hands, or the forearms.
Who should skip Lotus Peacock Pose, or change it
- Wrist injury or carpal tunnel syndrome.
- Knee injury — full lotus is required and cannot be forced.
- Recent abdominal surgery, a hernia, or abdominal tenderness, since the elbows press into the belly.
- Pregnancy at any stage.
- Use a folded blanket in front: with the legs locked in lotus there is no way to step out of a forward tip.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Lotus Peacock Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeBuilding the lotus by pulling the foot until the knee protests.
FixSkip this pose until the lotus sits comfortably on its own.
MistakeHead staying back so the balance never tips forward.
FixLet the head and chest travel well forward of the hands; that is what raises the legs.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Lotus Peacock Pose sits at code 02175, योग, पॉवर, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 मिनिटे | 20 मिनिटे | 30 मिनिटे | 45 मिनिटे | 60 मिनिटे |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
स्रोत·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg reference adult·पुनरावलोकन जुलै 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Lotus Peacock Pose?
Build a comfortable full lotus while sitting, then come forward onto the knees with the lotus intact. Place the palms on the mat with the fingers pointing back towards the body and the elbows drawn together. Set the joined elbows against the abdomen below the navel and lay the folded legs over the upper arms. Lean the chest and head forward until the knees lighten, then lift the whole lotus clear of the floor. Hold for a few breaths, lower under control, and rebuild the lotus the other way before repeating. Hold for 3–6 breaths.
What does Lotus Peacock Pose work?
Primarily the forearms, abdominals, shoulders, with the wrists, triceps, hip flexors assisting or lengthening. In mechanical terms: balances a folded lotus on the elbows, shortening the lever so the shape is held by placement rather than reach.
Who should not do Lotus Peacock Pose?
Wrist injury or carpal tunnel syndrome. Knee injury — full lotus is required and cannot be forced. Recent abdominal surgery, a hernia, or abdominal tenderness, since the elbows press into the belly. Pregnancy at any stage. Use a folded blanket in front: with the legs locked in lotus there is no way to step out of a forward tip. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Lotus Peacock Pose suitable for beginners?
No. Lotus Peacock Pose is rated advanced. The shape itself is rarely the problem — arriving at it years too early is. Work through the beginner and intermediate balance poses on this site and learn this one in person.
How many calories does Lotus Peacock Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Lotus Peacock Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
भिंतीवरील उरलेली तोलाची आसने
आणखी तोलाची आसने — प्रथम त्याच पातळीवरची, नंतर उरलेल्या गटातील.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026
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