1. Kneel on the floor with your knees wide and feet together behind you
2. Place your hands on the mat with fingers pointing back towards your feet (or slightly out to the sides if needed)
3. Bend your elbows and bring them in close, aiming to place them against your abdomen — just above or below the navel
4. Lean forward slowly, shifting weight onto your hands and lifting your head and chest
5. Straighten the legs out behind you, keeping them together and strong
6. Balance the entire body on your hands, with feet, hips, and chest in one horizontal line
7. Hold for a few breaths, then lower with control

• Strengthens wrists, arms, shoulders, and core
• Stimulates digestion and massages abdominal organs
• Improves balance, focus, and mental discipline
• Said to help detoxify and energise the system

In the supported variation of Peacock Pose shown above, a yoga chair is used to support the pelvis and upper thighs, taking some of the body weight out of the hands, wrists and arms while allowing you to explore the balance and alignment of the pose. A folded blanket is draped over the chair to provide cushioning where the body rests against the frame, while a bolster helps stabilise and support the chair setup. Yoga bricks beneath the hands raise the floor, reducing the distance between the upper body and ground and providing a firm base from which to press and lift. This setup allows you to gradually build the strength, balance and confidence needed to progress towards the unsupported pose.

• Practise with knees bent and feet on the floor while building strength
• Use a block under the forehead or feet for support when learning
• Turn fingers slightly outwards if wrist flexibility is limited
• Avoid if you have wrist, elbow, or abdominal injuries