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Yoga
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39. Mayurasana II
Peacock Pose
This exercise is quite similar to Mayrrasana. But in this case, Mayurasana is performed with Padmasana posture. Though it is similar to Mayrrasana, it gives utmost exercise and stimulation to the abdominal parts.
1. Sit on your heels with the knees wide apart. Bring the hands and forearms together, palms upwards.
2.Leaning forward, place the hands flat on the floor with the fingers pointed in towards the body. Elbows are bent slightly while the sides of the hands and the elbows are joined together.
3.Press your elbows into the midriff area.
4. Keep your belly firm and drop your head to the floor.
5.Straighten the knee and stretch one leg straight back and bring the other leg out beside it. The upper part of the feet should be on the floor.
6. Keep your buttocks firm and your shoulders rounded slightly downwards.
7. Raise the head up and gaze forward Shift the weight forward with the buttocks, keeping the legs firm and strong.
8. As the weight shifts, the feet should come off the ground.
9. The body should be aligned on the hands and parallel to the floor.
10. Rest in this position for 10 seconds and steadily increase the time to one minute.
11. Release your feet and head to the floor.
12. Repeat this 2 to 3 times.
Procedure:
1. Continue the process of Mayurasana. The body should be horizontal to ground. The whole body balance should be on the fingers. Note: Initially this asana may be difficult to perform, but with practice one can attain body balance and easily perform this exercise. Since it is a difficult exercise, sick persons an pregnant women are advised not to practice this exercise.Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands and the outer forearms (up to the elbows) together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands. Lean your front torso onto the backs of your upper arms and burrow your elbows deep into your belly at or below the navel.If your elbows slide apart, you can bind them together with a strap. Position the strap just above your elbows. If you can't quite manage the full pose (as described in the next step), support your feet on a block (sitting on one of its sides), placed near the back end of your sticky mat.
Benefits:
1. Performing this exercise tones up the abdominal portion, hence this exercise cures all the abdominal diseases most effectively.
2. This exercise helps to increase digestive power and cures constipation and stomach pain.
3. This exercise has curative effect for those suffering from diabetes.
4. This exercise gives strength to the forearms, fingers, thighs and legs and hence it is more effective for athletes and sportsmen.
Precautions:
Avoid this pose in case of any elbow, shoulder or wrist injury.Avoid Peacock Pose during pregnancy and menstruation. Avoid this pose in some medical onditions like hernia, ulcers, heart disease, high blood pressure, brain tumour, complicated intestinal problems, and eye, ear or nose infections. The Peacock Pose detoxifies and releases toxins, therefore, decrease the time and repetitions of the pose, in case you feel unwell during the practice.
Position:
Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides).


Setu Banda Sarvangasana
Laghu Vajrasana
Shirshasana
Supta Baddha Konasana
Dhandayaman Ekapada Sikandasana
Baddha Konasana
Tadasana
Purna Shalabhasana
Ananda Balasana
Bakasana
Sarvangasana
Hanumana Valikilyasana
Omkarasana
Shalabhasana II
Chakrabhandasana
Yoga Nidhrasana
Urdhwamukha Tittibhasana
Veerasana
Ardha Matsyendrasana
Vipareetha Shalabhasana

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