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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Mayurasana Standing (also known as peacock pose) 



  • Reliving stiffness around neck and shoulder muscles due to long sitting/not moved regularly.

  • It gives relaxation to your lower back muscles.

  • Strengthens the Knee joints and Thigh muscles.


How to do?

  • Stand on spreading your leg by 1 foot -- Interlock your hands at the back

  • Breath-in bends back slightly, while Breath-out bends forward slowly and raise your hands upward from behind as shown.

  • Remember your leg should be straight don’t bend your knees and facial muscles should be relaxed.

  • Perform this for 2-3 times in the morning.


  • Those who have back pain or shoulder injuries/issues don’t force to do more forward bending. Attempt this up to your comfort level,

  • Day by day you can move forward. This exercise will help to reduce your back pain and relaxes the stiff shoulders.


Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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