"(Mayurasana)...This asana stithi should be held from 1 minute to 3 hours according to the practitioner's capability..... If this asana is practiced every day for at least fifteen minutes, a lot of benefits are achieved."
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"In this two minute video I am showing how a simple form of the gymnastic planche posture that is known as Mayurasana in hatha yoga can be used to massage the internal organs and especially enhance the elimination of waste and the absorption of nutrients, via a type of self abdominal massage that is only possible if you completely relax your abdominal muscles".
This video is part of Topic 10 (The Body Systems) in the 120 hour Yoga Synergy Online Course on
'The Applied Anatomy and Physiology of Yoga' by Bianca Machliss and I which is available at http://anatomy.yogasynergy.com/a/baaaba
https://anatomy.yogasynergy.com/
from Yoga Makaranda (1934)
41 Mayurasana (Figure 4.90)
This has 9 vinyasas. The 5th vinyasa itself is the asana sthiti. This asana has two forms. One form is called sampurna mayurasana. The second is called one-handed mayurasana. The picture included here depicts only sampurna mayurasana. In this asana, both hands should be firmly pressed down on the ground and with the strength of the arms, the whole body should be balanced like a bar in a balance scale with both sides at the same level.
In the other type of mayurasana, keep only one hand on the ground and balance the body on this hand as mentioned above. Ordinarily, most people cannot do this type. So it is alright to just do sampurna mayurasana. Study the picture carefully to learn how to place the hands.
This asana must be done before eating (on an empty stomach). Wait a minimum of four hours after eating before practising this asana. This asana sthiti should be held from 1 minute up to 3 hours according to the practitioner’s capa- bility. It is good to practise this regularly and to remain in this sthiti for longer periods during the winter or colder months rather than in the summer.
If we make it a habit to practise this asana every day for at least fifteen minutes, we will attain tremendous benefits. First, it will not allow unnecessary flesh or excessive impurities to remain in our body — it will expel them out. It will increase digestive power. It will protect us from every disease and keep these diseases from approaching. We can say that it is the death of all respiratory diseases, all paralytic diseases — all such dangerous diseases. No disease will approach the people who practise this asana.
From Salutation to the teacher the Eternal one ( Yoga Makaranda Part II - date unclear 1950s?)
28. MAYURASANA
This asana has to be done on the bare ground. There should be no carpet or other spread on the ground.
Technique:
1. Stand upright with the legs together. Jump spread the legs apart so that there may be 12 inches between the feet. Lift the arms, interlace the fingers and turn the palms upwards. Stretch the body and the arms. Inhale.
2. While exhaling, lower the trunk by bending the body at the hips. Keep the arms stretched. When the hands are near the ground, the fingers are freed, the palms turned downwards and placed between the feet firmly on the ground, the finger pointing towards the back and the little fingers touching each other. The legs should be kept stretched and the knees should not be bent. The spine should be kept stretched and as straight as possible.
3. Inhale and lift the head.
4. Exhale, bend the head, spread, the elbows for the passage of the head and place the
head between the knees.
5. Inhale, lift the head and come back to the position in step (3)
6. Take a few deep breaths.
7. While inhaling, jump back with both feet, so that the navel may be above the
elbows, when the legs are stretched behind. The legs touch each other, stretched with the toes pointed and the back of the feet resting on the ground. The elbows are placed firmly on the either side of the navel, and the elbows kept as near to each other as possible.
8. Slowly inhale, the inhalation should be only to half the extent that was being done during the previous deep breathing, and move the body forward by about three inches, so that the body assumes the position of a horizontal plank. The legs are to be kept stretched, the knees together and the toes pointed. Head should be raised up.
Note: The final position prescribed above may not be possible in the beginning stages. The feet should be raised only about an inch in the beginning stages of practice, and the height lifted slowly increased as practice advances.
9. Breathe in and breathe out in a regulated manner but with no retention of breath.
10. While inhaling, lower the legs.
11. While inhaling, jump forward and bring the feet on either side of the palms and
while inhaling life the head to the position in step (3).
12. While exhaling, bend the head, widen the elbows and place the head between the knees.
13. While inhaling, life head and reach the position as in step (3).
14. Lift the trunk and with a jump bring the legs together and reach a position as at the
beginning of the asana.
In this asana, the stomach is compressed, and the lungs are also compressed, and it may appear that regulated breathing in this posture may not be possible.
When Mayurasana has been mastered sufficiently to keep the body steadily horizontal for half a minute, the variation mentioned below-Padma Mayurasana-can be done.
This variation should not however be attempted unless by previous practice padmasana i.e., crossing of the legs can be done without the help of the hands in the Sarvangasana and Sirshasana positions. If at this stage, regulated breathing is practiced in Padma Mayurasana position, it becomes easy later to practice Pranayama even in the ordinary Mayurasana position. Care should however be taken to see that the lungs are not unduly strained. For maximum benefit Pranayama should be done for 5 minutes, when the body is held as a plank in the horizontal position. Proper practice of Pranayama is difficult, but becomes easy after practice.
Note: At least 4 hours should lapse after the last meal, before this asana is attempted. Benefits:
i. This prevents all diseases pertaining to the liver and spleen.
ii. This also cures diseases of the spleen and liver, but such treatment, in the case of those suffering from these diseases should be undertaken only under the personal guidance of a properly qualified teacher.
iii. This increases the powers of digestion.
This asana should not be done by those suffering from excessive fat, breathing trouble, blood pressure or kidney complaint. This asana should be done in moderation during summer.
7. PADMA MAYURASANA
When ordinary Mayurasana previously described has been mastered sufficiently to keep the body steady horizontal for half a minute, the variation mentioned below can be done. This, however, should not be attempted unless by previous practice, Padmasana, crossing of the legs, can be done without the help of the hands in the Sarvangasana and Sirshasana positions.
Technique:
1. The steps are the same as in the case of ordinary Mayurasana up to the stage when the body assumes the plank position - step (8)
2. At this stage the legs are crossed into the Padmasana position. The body with the crossed legs are to be kept in a horizontal position. The head is lifted up.
The restrictions mentioned under Mayurasana apply here also.
Benefits: Are the same as those mentioned in Mayurasana.
 |
| From Krishnamacharya's Yoga Makaranda (1934) |
I seem to remember Ramaswami recommending mayurasana as one of those postures that Krishnamacharya considered important as it massaged the internal organs. In Yoga Makaranda Krishnamacharya advises that we should ideally practice every day for fifteen minutes.
Simon Borg- Oliver stressing the relaxed abdomen rather than the more gymnastic hardened abdomen shows us how an extended stay is possible ( hint: we can breath more easily with a relaxed abdomen which also allows the internal organs to be massaged).
Simon Borg-Oliver on Mayurasana
"In this two minute video I am showing how a simple form of the gymnastic planche posture that is known as Mayurasana in hatha yoga can be used to massage the internal organs and especially enhance the elimination of waste and the absorption of nutrients, via a type of self abdominal massage that is only possible if you completely relax your abdominal muscles".
This video is part of Topic 10 (The Body Systems) in the 120 hour Yoga Synergy Online Course on
'The Applied Anatomy and Physiology of Yoga' by Bianca Machliss and I which is available at http://anatomy.yogasynergy.com/a/baaaba
https://anatomy.yogasynergy.com/
*
Krishnamacharya's Mayurasana Instruction
from Yoga Makaranda (1934)
41 Mayurasana (Figure 4.90)
|
| From Krishnamacharya's Yoga Makaranda (1934) |
This has 9 vinyasas. The 5th vinyasa itself is the asana sthiti. This asana has two forms. One form is called sampurna mayurasana. The second is called one-handed mayurasana. The picture included here depicts only sampurna mayurasana. In this asana, both hands should be firmly pressed down on the ground and with the strength of the arms, the whole body should be balanced like a bar in a balance scale with both sides at the same level.
In the other type of mayurasana, keep only one hand on the ground and balance the body on this hand as mentioned above. Ordinarily, most people cannot do this type. So it is alright to just do sampurna mayurasana. Study the picture carefully to learn how to place the hands.
 |
| Eka Hasta Mayurasana - An old One handed mayurasana variation photo but done with a hardened abdomen see Simon's video above for his advice on softening the abdomen |
If we make it a habit to practise this asana every day for at least fifteen minutes, we will attain tremendous benefits. First, it will not allow unnecessary flesh or excessive impurities to remain in our body — it will expel them out. It will increase digestive power. It will protect us from every disease and keep these diseases from approaching. We can say that it is the death of all respiratory diseases, all paralytic diseases — all such dangerous diseases. No disease will approach the people who practise this asana.
*
From Salutation to the teacher the Eternal one ( Yoga Makaranda Part II - date unclear 1950s?)
28. MAYURASANA
This asana has to be done on the bare ground. There should be no carpet or other spread on the ground.
Technique:
1. Stand upright with the legs together. Jump spread the legs apart so that there may be 12 inches between the feet. Lift the arms, interlace the fingers and turn the palms upwards. Stretch the body and the arms. Inhale.
2. While exhaling, lower the trunk by bending the body at the hips. Keep the arms stretched. When the hands are near the ground, the fingers are freed, the palms turned downwards and placed between the feet firmly on the ground, the finger pointing towards the back and the little fingers touching each other. The legs should be kept stretched and the knees should not be bent. The spine should be kept stretched and as straight as possible.
3. Inhale and lift the head.
4. Exhale, bend the head, spread, the elbows for the passage of the head and place the
head between the knees.
5. Inhale, lift the head and come back to the position in step (3)
6. Take a few deep breaths.
7. While inhaling, jump back with both feet, so that the navel may be above the
elbows, when the legs are stretched behind. The legs touch each other, stretched with the toes pointed and the back of the feet resting on the ground. The elbows are placed firmly on the either side of the navel, and the elbows kept as near to each other as possible.
8. Slowly inhale, the inhalation should be only to half the extent that was being done during the previous deep breathing, and move the body forward by about three inches, so that the body assumes the position of a horizontal plank. The legs are to be kept stretched, the knees together and the toes pointed. Head should be raised up.
Note: The final position prescribed above may not be possible in the beginning stages. The feet should be raised only about an inch in the beginning stages of practice, and the height lifted slowly increased as practice advances.
9. Breathe in and breathe out in a regulated manner but with no retention of breath.
10. While inhaling, lower the legs.
11. While inhaling, jump forward and bring the feet on either side of the palms and
while inhaling life the head to the position in step (3).
12. While exhaling, bend the head, widen the elbows and place the head between the knees.
13. While inhaling, life head and reach the position as in step (3).
14. Lift the trunk and with a jump bring the legs together and reach a position as at the
beginning of the asana.
In this asana, the stomach is compressed, and the lungs are also compressed, and it may appear that regulated breathing in this posture may not be possible.
When Mayurasana has been mastered sufficiently to keep the body steadily horizontal for half a minute, the variation mentioned below-Padma Mayurasana-can be done.
This variation should not however be attempted unless by previous practice padmasana i.e., crossing of the legs can be done without the help of the hands in the Sarvangasana and Sirshasana positions. If at this stage, regulated breathing is practiced in Padma Mayurasana position, it becomes easy later to practice Pranayama even in the ordinary Mayurasana position. Care should however be taken to see that the lungs are not unduly strained. For maximum benefit Pranayama should be done for 5 minutes, when the body is held as a plank in the horizontal position. Proper practice of Pranayama is difficult, but becomes easy after practice.
Note: At least 4 hours should lapse after the last meal, before this asana is attempted. Benefits:
i. This prevents all diseases pertaining to the liver and spleen.
ii. This also cures diseases of the spleen and liver, but such treatment, in the case of those suffering from these diseases should be undertaken only under the personal guidance of a properly qualified teacher.
iii. This increases the powers of digestion.
This asana should not be done by those suffering from excessive fat, breathing trouble, blood pressure or kidney complaint. This asana should be done in moderation during summer.
7. PADMA MAYURASANA
 |
| Padma Mayurasana- Warning: Be carefullthe first time you try this, without the weight of your outstretched legs there is a tendency to fall forward into a face plant |
Technique:
1. The steps are the same as in the case of ordinary Mayurasana up to the stage when the body assumes the plank position - step (8)
2. At this stage the legs are crossed into the Padmasana position. The body with the crossed legs are to be kept in a horizontal position. The head is lifted up.
The restrictions mentioned under Mayurasana apply here also.
Benefits: Are the same as those mentioned in Mayurasana.