Inversions


Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)

Intense Stretch Lotus Peacock Pose prepartion

Level: Advanced

Uttana = stretched out, spread out, lying on the back. Padma = a lotus flower. Mayura = a peacock.

Iyengar in Intense Stretch Lotus Peacock Pose
This is an immensely challenging pose that, unfortunately, I am unable to do myself just yet. To the right is a picture of B. K. S. Iyengar doing the pose. The two pictures above show the pose as far as I am able to do it and an alternate variation using a block. You might also try the pose with legs bound in Ardha Padmasana (Half Lotus Pose) or Sukhasana (Comfortable Pose) with a belt, or with the feet together and the knees apart in Baddha Konasana (Bound Angle Pose).

Organizing the Pose from Shoulder Stand


  1. Come into Salamba Sarvangasana 1 (Shoulder Stand 1).
  2. Cross the legs into Urdhva Padmasana (Upward Lotus Pose).
  3. Bending at the hips, bring the knees over head.
  4. Keeping the chest wide and the shoulders grounded, drop the hips down behind you.
  5. Slide the hands down the back towards the buttocks for support.
  6. Bring the legs back to vertical if possible.
  7. From this position, start to lower the knees to the floor. If you are unable to go all the way down, practice next to the wall, a chair or some other support that you can drop your knees to.
  8. Hold the pose for 20 to 30 seconds.
  9. To come out of the pose, pull the knees back up and over the head, unravel the legs and repeat with the second crossing.
  10. If you are unable to lift up out of the pose, take the hands off the back, slide to the floor and unravel the legs. Make your way back to Sarvangasana and repeat with the second crossing.

Organizing the Pose from the Floor


  1. Lying on the back, cross the legs in Padmasana (Lotus Pose).
  2. Swing the knees up over head and slide a block underneath you.
  3. Lower the sacrum down on the block.
  4. Either keep hold of the block for stability or interlock the fingers and extend the arms.
  5. Slowly lower the knees down.
  6. Hold the pose for 20 to 30 seconds.
  7. To come out of the pose, roll the knees back up and over the head, unravel the legs and repeat with the second crossing.

Practice Points


  • Soften and widen the buttocks.
  • Widen the hip creases as evenly as possible and lengthen the inner thighs towards the knees.
  • Lengthen the sides of the waist towards the head.
  • Widen and lift the back ribs.
  • Roll the back of the armpit up towards the ceiling and the from down towards the head.
  • Soften, widen and ground the tops of the shoulders
  • Broaden the collarbones.
  • Soften and widen the chest, neck and throat.
  • Roll the back of the armpit up towards the ceiling and the from down towards the head.
  • Soften, widen and ground the tops of the shoulders
  • Broaden the collarbones.
  • Soften and widen the chest, neck and throat.