Peacock Pose

Instructions

1. 1Kneel on the mat, then place both hands on the mat between your knees with fingers pointing back toward your body.
2. 2Bring your elbows together and press them firmly into your abdomen, just below the navel, to create a stable fulcrum.
3. 3Extend one leg back at a time, coming onto the tips of your toes with legs together and body in a straight line.
4. 4Engage your core, quads, and glutes firmly, then begin to lean your torso forward, transferring your weight onto your elbows.
5. 5When you feel balanced on your elbows, slowly lift your feet off the mat and extend your body into a horizontal line.
6. 6Keep your gaze slightly forward, breathe steadily, and hold for 3-5 breaths before lowering your feet with control.
7. 7Rest in Child's Pose immediately after to release pressure from the wrists and abdomen.

Contraindications & precautions

• ⚠Wrist injuries, carpal tunnel syndrome, or tendinitis — the extreme extension and load on the wrists makes this pose unsafe; avoid entirely.
• ⚠High blood pressure or heart conditions — the abdominal compression and inversion-like effort significantly increases intrathoracic pressure; consult a doctor first.
• ⚠Peptic ulcers, irritable bowel syndrome, or recent abdominal surgery — direct pressure on the digestive organs can cause pain or injury; do not attempt.