Mayurasana, or the Peacock pose, is one of Adam Levine’s favorite yoga moves, second only to the Warrior pose and its variations that engage your whole body. While it looks fairly complicated and does require a lot of flexibility, it’s worth taking up the challenge to strike that pose for a stronger chest, limber spine, and some muscle tone around the arms and legs. The cardiovascular- (heart-)friendly yoga posture has some bonus benefits like stimulating blood flow in the face to give you an inherent glow; it also improves your vision, so make it a part of your exercise routine, pronto!
Step 1: Sit on the ground in Vajrasana, or a kneeling position.
Step 2: Bend forward, raising your thighs and chest.
Step 3: Bring your elbows together to the center of the stomach.
Step 4: Now, put your complete body weight on your elbows and try and raise your legs and knees off the ground. While it is common to fail in the first few attempts, after a few days of practice, you will be able to keep your lower body airborne.
Step 5: Graduate a step further by spreading your legs behind like the feathers of a Peacock, and be sure to keep your head straight. Your elbows should remain at the center of the stomach. Keep your breathing normal.
Step 6: In the beginning, practice holding the pose for 3 to 5 seconds, and then increase the time gradually.
This is a very difficult pose and should be practiced under the supervision of a yoga teacher. Also, you could use the support of a wall to plant your feet upward until you can hold yourself up. A note of caution: individuals with high blood pressure and heart patients should skip this asana.