Strength Training · Calisthenics · Yoga
Peacock Pose
Peacock Pose is a horizontal arm balance with your elbows supporting your abdomen and your feet lifted off the floor. It challenges shoulder, arm, and core strength while developing balance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- From kneeling, place your palms close together on the mat with your fingers angled back toward your knees.
- Bend your elbows into your abdomen near your navel.
- Extend your legs behind you with your toes resting on the mat.
- Shift your weight forward slowly until your feet float off the floor.
- Hold your body in a straight line roughly parallel to the floor.
- Lower your toes to the mat.
- Lower your knees to the mat.
- Sit back to release the pressure on your hands.
Form cues
- Spread your fingers wide.
- Squeeze your thighs together.
- Keep the back of your neck long.
- Keep breathing through the hold.
Common mistakes
- Kicking the legs upFind the balance point through a gradual forward lean rather than using momentum.
- Elbows sliding apartBring your elbows closer together so they form a stable shelf beneath your abdomen.
- Sagging through the lower backTighten your abdomen and glutes to keep your pelvis level with your chest.
Safety
Losing balance can send you face-first into the floor. Full bodyweight on bent-back wrists and pressure from the elbows can also aggravate wrist, elbow, or abdominal discomfort.
- Warm up your wrists with gentle, supported weight shifts before attempting the balance.
- Use a stable, nonslip surface with clear space ahead of you.
- Practice with your toes supported until you can control both the lift and the landing.
- Stop for sharp pain or dizziness, or before fatigue makes your arms buckle.
If you are pregnant or have wrist, elbow, or abdominal problems, choose a gentler pose and seek medical guidance before attempting this balance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 1 min 30 sec
Use short, controlled holds rather than extending the time at the expense of balance.