Arm BalancesIntermediate
One-Legged Upward Peacock Pose
Eka Pada Uttana Mayurasana
One-Legged Upward Peacock Pose lengthens one leg skyward from the peacock base, intensifying back-body lift and abdominal control.
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How to Perform
- 1
Set up in Peacock Pose with elbows pressing into the abdomen and legs extended back together.
- 2
Cross the right ankle over the left to stabilise, then inhale and lift the chest forward to lengthen the spine.
- 3
On an exhale engage the core, press firmly through the palms, and lift the left leg toward the ceiling while the right leg stays parallel to the floor.
- 4
Keep shoulders broad, hips square, and breath steady as the lifted leg reaches long from the inner thigh.
- 5
Lower the leg with control, realign, and repeat on the second side before releasing.
Benefits
- Strengthens wrists, forearms, shoulders, and back extensors.
- Amplifies abdominal massage for improved digestion and detoxification.
- Enhances balance and proprioception with asymmetrical load.
Alignment Cues
- Forearms stay parallel with elbows snug to the waist
- Spine lengthens forward as chest lifts
- Pelvis stays level while one leg ascends
- Gaze slightly forward to steady balance
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or elbow injury
- • Uncontrolled hypertension
Recommended Props
BlanketBlock