Mayurasana (Peacock Posture)
Kneel on the floor with the knees slightly apart and the toes resting on the ground. Bend the body forward, join the arms together and rest the palms on the floor, with the two little fingers touching each other, and all the fingers pointing to the feet. Keep the arms firm, bent at the elbows. Let the forearms be kept close together.
Slowly bend forward and rest the abdomen on the elbows, and the chest on the upper part of the arms. Stretch the legs back one by one, and keep them together, stiff. Exhale and stretch your body, raising and keeping the legs straight. Secure balance and further stretch out the body parallel to the ground, and remain in the pose as long as you can comfortably. Retain the posture for a few seconds to start with. Gradually increase the duration to two or three minutes with normal breathing. To release from the pose, first lower the head and then the legs. Then place the knees by the side of the hands and thereafter release the position of the hands. Lie flat on the floor and relax in Savasana.
You would notice that your balance and the duration of stay in the Asana, increase as your wrists gradually gain strength.
Note: Beginners may find it difficult to maintain the balance when they raise the feet off the ground. Sometimes, they may have a fall forwards and may cause hurt to their nose. To avoid this, a cushion may be kept in front. When there is any difficulty to keep the balance, try to slip on the sides. In the final position, the head, trunk, legs and feet will be in one straight line, parallel to the ground.
Besides strengthening the forearms, elbows and wrists, this Asana removes various abdominal diseases. It increases digestive power and tones up the stomach, kidneys and spleen. It is specially beneficial to those suffering from diabetes. Proper circulation of fresh blood is effected into the internal organs of the abdominal region.