Peacock Pose anatomy

Peacock Pose · Mayurasana · Tư thế con công

Peacock Pose mainly works triceps brachii, brachialis, deltoid, pectoralis major; biceps brachii, rotator cuff stabilize.

Opening the 3D model…

Kneel with the knees wide and place your hands on the floor between them, fingers pointing back toward the feet, wrists close together. Bend the elbows, draw them together and press them into the belly near the navel, then lean forward so the abdomen rests on the elbows; at first the forehead may touch the floor. Extend the legs back one at a time, feet together, then shift your weight forward until the feet lift and the whole body and legs are horizontal, like a board balanced on the elbows. The triceps, shoulders and abdominals, together with the back muscles, glutes and hamstrings, hold the body straight while the wrists bend back very deeply. Warm up the wrists well and let the fingers angle out to the sides to ease the load; avoid the pose during pregnancy, with wrist pain or on a full stomach.

Muscles in this pose

Working (contracting): Triceps brachii, Brachialis, Deltoid, Pectoralis major, Latissimus dorsi, Serratus anterior, Wrist flexors, Rectus abdominis, Transversus abdominis, Obliques, Erector spinae, Gluteus maximus, Hamstrings, Quadriceps, Adductors

Stabilizing: Biceps brachii, Rotator cuff

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Holds the bent elbows under body weight
• Brachialis · Working (contracting): Keeps the elbows firmly bent as the support for the belly
• Deltoid · Working (contracting): Mainly the front fibers; holds the shoulders forward past the hands
• Pectoralis major · Working (contracting): Draws the elbows together
• Latissimus dorsi · Working (contracting): Keeps the upper arms close to the body
• Serratus anterior · Working (contracting): Keeps the shoulder blades against the ribs
• Wrist flexors · Working (contracting): The wrist is bent back deeply and stretched, but in an arm balance this group actively presses the fingers down to keep balance
• Rectus abdominis · Working (contracting): Firms the belly against the pressure of the elbows
• Erector spinae · Working (contracting): Holds the trunk and legs level without sagging
• Gluteus maximus · Working (contracting): Holds the legs up at hip height
• Hamstrings · Working (contracting): With the gluteus maximus, holds the legs up
• Quadriceps · Working (contracting): Straightens both knees
• Adductors · Working (contracting): Squeezes the legs together
• Biceps brachii · Stabilizing: Steadies the elbow joint with the forearms turned palm-up

Practice cues

• Draw the elbows together and press them firmly into the belly near the navel
• Lean the shoulders forward past the hands to balance the weight of the legs
• Firm the belly, buttocks and thighs and reach through the toes so body and legs form one line

Benefits

• Strengthens the forearms, wrists, arms and shoulders
• Builds strength in the whole abdominal wall and the back to hold the body level
• Trains balance and the ability to hold the whole body as one unit

Cautions / contraindications

• Avoid with a wrist, elbow or shoulder injury; fingers pointing back bend the wrists very deeply
• Avoid during pregnancy, after abdominal surgery, with a hernia or on a full stomach, as the elbows press into the belly
• Advanced pose: learn with a teacher; keep a blanket in front of you in case you tip forward

Easier variations

• Keep the toes on the floor and only practice resting the belly on the elbows and leaning forward
• Rest the feet on a block, or lift one leg at a time

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

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• Sage Koundinya Pose II Eka Pada Koundinyasana II
• One-Legged Crow Pose Eka Pada Bakasana
• Flying Pigeon Pose Eka Pada Galavasana
• Crow Pose Bakasana
• Sage Koundinya Pose I Eka Pada Koundinyasana I
• Crane Pose Bakasana (Crane)

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