International Journal of Trend in Scientific Research and Development (IJTSRD)

Volume 4 Issue 2, February 2020 Available Online: www.ijtsrd.com e-ISSN: 2456 – 6470

Anatomical Explanation of “Mayurasana”

Dr. Somlata Jadoun1, Dr. Sunil Kumar Yadav2
1PG
Scholar, 2Associate Professor
1,2Department of Sharir Rachana, NIA, Jaipur, Rajasthan, India

ABSTRACT How to cite this paper: Dr. Somlata

The word Yoga comes from the Sanskrit word Yuj meaning to yoke, join or Jadoun | Dr. Sunil Kumar Yadav
unite. It implies joining or integrating all aspects of the individual body with "Anatomical Explanation of
mind, and mind with soul to achieve a balanced and healthy life. Yoga is “Mayurasana”"
performed through some specific postures called Asana. Among the eight Published in
limbs of Yoga, the yogic technique properly begins at the third limb that is the International Journal
Asana. Asana means a state in which one can remain physically and mentally of Trend in Scientific
steady, calm, quiet and comfortable. Patanjali defines Asana as Research and
‘Sthirasukhatvam” in Yogasutra which can be translated as Stable and Development
pleasurable state of body is called Asana. “Mayurasana” was described as one (ijtsrd), ISSN: 2456- IJTSRD29884
of the 32 most important Asana in Gheranda Samhita. The name “Mayurasana” 6470, Volume-4 |
comes from Sanskrit words “Mayura” meaning peacock and Asana meaning Issue-2, February 2020, pp.5-8, URL:
posture. Hence the posture in which the body of the practitioner is shaped like www.ijtsrd.com/papers/ijtsrd29884.pdf
a peacock is called Mayurasana. In this article anatomical structures involved
in the “Mayurasana” and how this involvement is beneficial in maintaining the Copyright © 2019 by author(s) and
health or in management of any disease is explained. International Journal of Trend in Scientific
Research and Development Journal. This
KEYWORDS: Yoga, Asana, Anatomy, Joint, Muscle, Mayurasana is an Open Access article distributed
under the terms of
the Creative
Commons Attribution
License (CC BY 4.0)
(http://creativecommons.org/licenses/by
/4.0)

INRODUCTION Material and Methods -

“Mayurasana” was described as one of the 32 important
Texts related to Yoga-Asana and their commentaries.
Asana in Gheranda Samhita (dated 1650 CE). The Gheranda
Other print media, online information, journals,
Samhita is the most encyclopaedic of the three-classic text magazines etc.
about Asana. It says that there are 8,400,000 of Asana
described by Shiva. The postures are many in number as Review-
there are number of species of living creatures in this According to Gheranda Samhita-
universe, among them 84 are the best and among these 84, धरामवटय करवयेन तकूपर थापतनाभपावः|
32 have been found useful for mankind in this world these
32 Asana are mentioned in Gheranda Samhita.1 उचासनो द डवदिु थतःखे मायुरमेत%वदि&तपीठम ्|| (घेरंड सं.हता
२/२९)
The “Mayurasana” word comes from the Sanskrit word
“Mayura” meaning Peacock and Asana means Posture. Hence, practitioner places the palms of the two hands on the
a posture in which the body of practitioner is shaped like ground, the umbilical region on the two elbows and stands
peacock is called “Mayurasana”.2 upon the hands, the legs being raised in the air and crossed
like Padmasana. This is called the Mayurasana (peacock
Purpose of this study- In this article the essential quest of posture).
Asana practitioner about the anatomical structures involved
in the Asana and how this involvement is beneficial in According to Hathyogapradipika-
maintaining health or in management of any disease and the
धरामवटय करवयेन तकूपर थापतनाभपावः|
knowledge of anatomy will also help the Asana practitioners,
to avoid injuries. उचासनो द डवदिु थतःखे मायुरमेत%वदि&तपीठम ्||
(हठयोग%द3पका १/३२)
Aim and Objectives -

To explore the anatomical structures involved in
“Mayurasana.” opines that one places the palms of both the hands on the
ground and places the navel on both the elbows and

To avoid possibilities of injuries while performing balancing the body. The body should be stretched backwards
Mayurasana by understanding the anatomical structures like a stick.
involved in “Mayurasana”.

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
According to Vashishta Samhita- The hand position will have to be adjusted according to
अवठय धरां स9यक् तलायां च कर;ययं| comfort and flexibility.

Bring the elbows and forearms together.
हतयोः खपरे चाप थापये&नाभपावयोः||
Lean further forward and rest the abdomen on the
समु&नतशरःपादो द डवत ;योम>न संिथतः| elbows and the chest on the upper arms.

Stretch the legs backwards so they are straight and
मयुरासनमेत? सवपापवनाशनम|| (वशठ सं.हता
together.
१/७६.७७)
Tense the muscles of the body and slowly elevate the
trunk and legs so that they are horizontal to the floor.
Vashishta Samhita states that during Mayurasana,
Hold the head upward.
practitioner should hold the ground with the palms and
The whole body should now be balanced only on the
elbows lie on sides of the navel raising the head and legs and palms of the hands.
poising oneself in the space like a stick (horizontally).
Try to elevate the legs and feet higher, keeping them
straight by applying more muscular effort and by
Steps for performing Mayurasana3- adjusting the balance of the body.

Kneel on the floor.
Do not strain.

Place the feet together and separate the knees.
In the final position, the weight of the body should be

Lean forward and place both palms between the knees supported by the muscles of the abdomen and not the
on the floor with the fingers pointing towards the feet. chest.

Maintain the pose for a short period of time, and then
slowly return to the base position.

Image-

Anatomical exploration of “Mayurasana”- group of muscles (multifidus, semispinalis and rotators) and
Joint actions4- the erector spinae group (iliocostalis, longissimus and

Cervical extension of the spine spinalis). main antagonist muscles in action are the muscles

Hip extension, adduction, internal rotation that cause cervical flexion; namely sternocleidomastoid,

Knee extension longus capitis, longus colli and rectus capitis anterior. The

Ankle plantarflexion muscles causing thoracic flexion are rectus abdominis,

Shoulder joint external rotation, flexion, adduction and external oblique and internal oblique. The muscles opposing
Scapula downward rotation and abduction. the action i.e. acting as antagonist for this action are the

Elbow flexion and Forearm supination. thoracic extensors which are the 3 erector spinae group of

Wrist dorsiflexion muscles (i.e. iliocostalis thoracis, longissimus, spinalis) and
transvers spinalis group (multifidus, rotators and
Muscles involved in “Mayurasana”- semispinalis). Lumbar extension is caused by 3 erector
Spine: The group of muscles causing cervical extension are spinae group of muscles i.e. iliocostalis lumborum,
splenius capitis, splenius cervicis, the transvers spinalis longissimus and transvers spinalis (semispinalis, multifidus,

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
rotators) and quadratus lumborum. The muscles acting as infraspinatus. The muscles acting as antagonists for this
antagonist for this joint action are rectus abdominis, external action are teres major, anterior deltoid, latissimus dorsii,
oblique and internal oblique. subscapularis and pectoralis major. Shoulder flexion is
performed by anterior deltoid, pectoralis major and
Hips: The hip extension is caused by gluteus maximus which coracobrachialis. The antagonists are latissimus dorsii, teres
is the prime mover. The other joint action that a gluteus major and minor, and posterior deltoid. Adduction of the
maximus cause is hip external rotation. To limit this action shoulder joint is performed by teres major, pectoralis major,
internal rotators come to play which are neutralizers for this latissimus dorsii and coracobrachialis which is antagonised
joint action. The main neutralizers for hip extension are by deltoid and supraspinatus. For all the movements
adductors and medial rotators which form the medial occurring at shoulder joint the rotator cuff group acts as
compartment of the thigh except the obturator externus joint stabilizers.
which is the abductor of the thigh at the hip joint. The other
hip extensors are long head of biceps femoris, Elbow flexion is performed by brachialis, biceps brachii and
semitendinosus, semimembranosus and posterior adductor the brachioradialis. The action is opposed by extensors of the
magnus. Adduction is performed by the adductors of the hip elbow i.e. triceps brachii and anconeus.
joint which are pectineus, three groups of adductors and
gracilis. The adductors also internally rotate the hip joint Supination of the forearm is caused by mainly by the
along with tensor fascia latae, gluteus medius (anterior supinator muscle and is assisted by biceps which supinates
fibers) and some anterior fibers of gluteus minimus. Here the the forearm when it flexes. The action is antagonized by
stabilizers for the hip joint are the deep rotators of the hip. pronator teres and pronator quadratus.
The core needs to be fixed for a powerful hip extension. The
main fixators are the core muscles. These are transverse Ligaments involved in “Mayurasana”-
abdominis, multifidus, diaphragm, pelvic floor, internal and
At the hip joint hip extension is limited by iliofemoral
external oblique, rectus abdominis, erector spinae and ligament, which passes over the front of hip joint and
quadratus lumborum. The main antagonists are the hip connects the ilium to the femur. This ligament elongates
flexors like iliopsoas, tensor fascia latae and rectus femoris, when pelvis is tilted backwards. This ligament also
the lateral or external rotators of the thigh at the hip joint limits external rotation of the hip joint.
like obturator externus, piriformis, obturator internus,
The posterior longitudinal ligament stretches during the
quadratus femoris and superior and inferior gemelli. flexion of the spine along with supra spinal ligament,
Adduction is antagonized by the abductors TFL and some interspinal ligament and ligamentum flavum.
fibers of gluteus minimus and medius.
Benefits of “Mayurasana”-
Knee: Knee extension is performed by quadriceps i.e. rectus Mayurasana destroys all diseases, and removes abdominal
femoris, vastus medialis, vastus intermedius and vastus disorders, and also those arising from irregularities of
lateralis. Antagonists for extension are the three hamstrings phlegm, bile and wind, digests unwholesome food taken in
which are biceps femoris, semitendinosus and excess, increases appetite and destroys the deadliest
semimembranosus. poison.5

Ankle and Planter region: Ankle plantar flexion is The Peacock posture destroys the effects of unwholesome
performed by group of muscles in the posterior food, it produces heat in the stomach, it destroys the effects
compartment of leg and the extrinsic and intrinsic muscles of of deadly poisons, it easily cures diseases, like Gulma and
the toe joint. Gastrocnemius, soleus, tibialis posterior, fever.6
plantaris, fiburalis longus and brevis. The extrinsic muscles
of the toe joint which assist plantar flexion are flexor hallucis Discussion- Looking into the physiological benefits of
longus, and flexor digitorum longus. The intrinsic flexors of Mayurasana, the classical texts of Yoga have mainly focused
toe joints are flexor digitorum brevis, flexor hallucis brevis, on the detoxification actions of this Asana. The comparison is
quadratus plantae, lumbricals pedis and flexor digiti minimi done with the poison being digested by a peacock. The
pedis. The toes are adducted in this Asana. The adductors of lifestyle we live today promotes the toxins accumulation in
the toes at MTP joints are adductor hallucis, plantar our body and hamper their normal secretion through the
interossei and dorsal interossei pedis. The antagonists to this body. Toxin build-up is one of the major causes of many
action are tibialis anterior, extensor hallucis longus, extensor conditions like cancer, liver disease, obesity etc.
digitorum longus, extensor digitorum brevis and peroneus Detoxification takes place naturally in the body through the
tertius and the abductors of the toes. lungs, the digestive system, the kidneys, skin and the liver.
The lungs remove gases and volatile chemicals when we
Scapula: Scapular protraction and abduction is performed exhale. Mayurasana increases the motility and mobility of
mainly by serratus anterior, pectoralis major and minor the organs to enhance their normal detoxifying functions. In
synergize its action. Rhomboidus and upper and mid Mayurasana one experiences considerable amount of
trapezius act as antagonists. Spine and trunk have to be fixed pressure on abdominal organs as the elbows put a direct
for proper movement of scapula. Hence the core muscles act pressure on the abdomen. It squeezes out stagnant blood
as fixators. These are transverse abdominis, multifidus, and replaces it with fresh oxygenated blood as soon as we
diaphragm, pelvic floor, rectus abdominis, internal and release the pressure. Proper circulation will have a direct
external oblique, erector spinae and quadratus lumborum. and positive effect on the nervous system.

Arms: External rotation of arm at the shoulder joint is Mayurasana involves movement and has a massaging effect
caused by posterior deltoid, supraspinatus, teres minor and on the abdominal area can relieve constipation. The positive

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 International Journal of Trend in Scientific Research and Development (IJTSRD) @ www.ijtsrd.com eISSN: 2456-6470
effect of Mayurasana on GIT can be mainly explained on the References-
basis of parasympathetic activation via vagus nerve which [1] The Gheranda Samhita translated in English by Rai
mainly activates the “rest and digest” state of the body. Vagal Bahadur Srisa Chandra Vasu; published by Sri Satguru
nerve stimulation has been a therapy to treat many anxieties Publications; New Delhi; Reprint 1979
and stress related conditions. The activation of vagus nerve
[2] Iyengar, B. K. S. (1979). Light on Yoga, Yoga Dipika
has effects on all the visceral organs of the body. The
(revised ed),foreword by Yehudi Menuhin Schocken
digestion is improved as the digestive secretions are well
Books New York pg no. 282
secreted. The liver works properly and the detoxification
action of this Asana can also be explained via vagus nerve [3] Saraswati SS. Asana Pranayama Mudra Bandha. Fourth
stimulation. The bile is secreted properly due to its action on Edi. Munger: Yoga Publication Trust;2009. page 347
gall bladder. The peristaltic activity of the intestines is
[4] Leslie Kaminoff, Yoga Anatomy, illustrated by Sharon
increased by the activity of the same. The activity on the
Ellis, Human kinetics, page no. 190
pancreas increases the production of insulin.
[5] हर>त सकल रोगानाशु गुBमोदराद3न ् अभभव>त च दोषनाशनं
Conclusion- In Mayurasana the body is balanced on the
arms and the elbows act as fulcrum. The pressure of the Dीमयूरम ् || बहु कदशनभुFतं भम कुयाशेषं जनय>त
elbows on the diaphragm may stimulate the vagus nerve जठरािHनं जारयेकालकूटनं|| हठ योग %द3पका १/३३
which may help one to explain the positive effects of this
asana on GIT as well as calming effect on the brain. In [6] बहु कदशनभुFतं भम कुयाशेषं जनय>त जठरािHनं
Mayurasana maximum stress present at the wrist joint so
जारयेतकालकूटनं| हर>त सकल रोगानाशु गुBमIवराद3&भव>त
Radioulnate ligament, radioscaphocapitate ligament,
palmoulnocapal ligament can tear if Mayurasana performed वगतदोषमासनं|| (घेरंड सं.हता २/३०)
in incorrect manner.

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