1. Sit in Vajrasana pose. Then place your hands in between the thighs, fingers facing outward.
2. Try to raise your body on the palms slowly. Adjust the elbows on the navel. Hold your breath and slowly try to move your body forward.
3. Raise the knees. Then try to go to the final position by stretching your legs back. Balance your body parallel to the ground on the fulcrum of the upper arms.
4. Maintain this posture for 10 to 15 seconds. While releasing the posture, bring the toes to the ground first, then knees and return to the normal position.
Benefits & Precautions:
Persons suffering from hypertension, ulcer, hernia and those who have undergone abdominal surgery should avoid this asana. Mayurasana is a good exercise for the liver and pancreas. It also tones up the abdominal muscles. It diverts blood to the abdominal organs, which helps in digestion, assimilation and elimination.