Peacock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Peacock )

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Name of exercise  Peacock
Other names of exercise Peacock
Description of exercise Peacock exercise is a yoga pose that is named after the majestic bird, known for its beautiful and vibrant feathers. This pose is also known as Mayurasana in Sanskrit. To perform this exercise, one needs to balance the body on the hands with the legs extended behind, resembling the peacock spreading its feathers. It is a challenging pose that requires strength, balance, and flexibility. Peacock exercise is beneficial for strengthening the arms, wrists, and shoulders, as well as improving digestion and detoxifying the body. It also helps in improving focus and concentration. Regular practice of this exercise can also help in relieving stress and anxiety.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit on heels, place elbows at side, close to abdomen, bent to 90.
  • Lean forward and place palms on floor, fingers toward feet or outward as shown.
  • Keep neck straight or slightly bent downward looking at hands.
  • Shift weight to arms while straightening legs until back is straight.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Back, Biceps, Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased core strength
  • Toned abdominal muscles
  • Improved balance and coordination
  • Increased flexibility
  • Strengthened back muscles
  • Improved breathing and lung capacity
  • Improved circulation
  • Reduced stress and tension
  • Improved overall body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Peacock exercise, also known as Mayurasana, is a challenging yoga pose that requires a high level of strength, balance, and flexibility. It is important to approach this pose with caution and to avoid it in certain situations to prevent injury. One should avoid the Peacock exercise if they have any wrist, elbow, or shoulder injuries, as it puts a lot of pressure on these joints. It should also be avoided during pregnancy, as it puts strain on the abdominal muscles and can be harmful to the developing baby. Individuals with high blood pressure, heart problems, or any recent surgeries or injuries should also avoid this pose. It is always important to listen to your body and avoid any yoga pose that causes discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the peacock exercise.
  • Make sure to engage your core muscles throughout the entire exercise.
  • Keep your neck and spine in a neutral position.
  • Avoid arching your back too much.
  • Use a mat or towel to cushion your knees and elbows.
  • Do not hold your breath while performing the exercise.
  • Start with small movements and gradually increase the range of motion.
  • Do not force your body into a position that causes pain or discomfort.
  • Keep your shoulders relaxed and away from your ears.
  • Do not perform the peacock exercise if you have any existing shoulder or wrist injuries.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • back pain
  • obesity
  • diabetes
  • cardiovascular disease
  • asthma
  • chronic obstructive pulmonary disease (COPD)
  • depression
  • anxiety
  • stress
  • insomnia
  • fibromyalgia
  • Parkinson’s disease
  • multiple sclerosis (MS)
  • chronic fatigue syndrome
  • cancer
  • stroke
  • post-traumatic stress disorder (PTSD)
  • obsessive-compulsive disorder (OCD)
  • eating disorders
  • muscular dystrophy
  • spinal cord injuries

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    Frequently asked questions

     

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