Hamsasana (Swan Pose) Steps, Benefits & Contraindications
Hamsasana or “Swan Pose” can be categorized under the balancing Yoga asanas. The focus required to perform Hamsasana develops concentration. The final pose of Hamsasana resembles a swan. In Sanskrit, ‘Hamsa’ means the swan and ‘asana’ means the pose, and hence the name Hamsasana. This pose can be used as a preparatory pose for Mayurasana.
Hamsasana Yoga Steps
- Spread a Yoga mat and kneel on the mat with the legs slightly apart.
- Place the palms flat on the floor in such a manner that the fingers point towards the feet.
- Bring the forearms and wrists close to each other so that they touch each other.
- Lean forward so that the abdomen rests on the elbows and the chest on the upper arms.
- Take the legs backward in a full stretch, until they are straight.
- Make the body straight like a plank, keeping the feet together and toes resting on the floor.
- Slightly raise the head and fix the gaze at a point in front at the level of the eyes.
- In the final position, the entire weight of the body is supported by the tip of toes and the palms on the ground.
- Remain the final pose for as long as is comfortable without straining.
- If the final pose is held for a short time hold the breath out, but if the pose is held for an extended period, breathe slow and deeply.
- To come out of the pose, lower the knees first and then sit up in Vajrasana.
- Beginners should hold the final pose for a few seconds. But once perfection has been achieved through regular practice, the pose may be held for up to 3 minutes.
- People suffering from high blood pressure, hyperacidity, peptic or duodenal ulcers, and hernia should not practice this asana.
- Pregnant women should not practice Hamsasana.
Hamsasana Yoga Benefits
- Hamsasana stimulates and massages the abdominal organs.
- The asana reduces the belly.
- The swan Pose strengthens the arms.
- Hamsasana improves digestion and remove constipation.
- The focus required to perform Hamsasana develops concentration.
- Hamsasana is a preparatory pose for Mayurasana.
- People who do not have enough muscular strength to perform Mayurasana, can practice this asana as an alternative to it.
- It should not precede any inverted asana.