HA

Intermediateprone

Swan Pose

Hamsasana · हंसासन

Also known as: Hamsasana · Crane Preparation

HamsaSwan·AsanaPose

Swan Pose, also called Hamsasana is a classical yoga posture. Its Sanskrit name Hamsasana translates word-for-word as: Hamsa (Swan) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core, strengthen the wrists and open and strengthen the shoulders. Strengthens wrists. Core and arm builder. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with wrist injury and hernia should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Preparation for Mayurasana
Strengthens wrists
Core and arm builder
Digestive benefits
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Hernia
Strong abdominal compression and breath-holding under strain increase intra-abdominal pressure and can worsen a hernia.
Avoid any posture that causes pressure or bulging in the abdomen; work with a qualified teacher and your healthcare provider.

Common Mistakes to Avoid

✕Compressing the lower back by lifting too high too fast

✕Shrugging the shoulders toward the ears

✕Clenching the gluteal muscles excessively

✕Turning the head sharply to one side

✕Holding the breath during the lift

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Press the pubic bone gently into the floor
2Engage the legs by pressing the tops of the feet down
3Lengthen the back of the neck — gaze slightly forward
4Draw the shoulder blades toward the spine
5Keep the gluteal muscles firm but not clenched

Pose Details

Helps With

digestive problemsstrength

Pose Type

arm balance

Body Focus

upper bodycore

Focus Areas

strength

Yoga Styles

hatha

When to Practice

peak posewarm up

Position

prone

Practice Flow

Adho Mukha Virasana (Child's Pose)

Bhujangasana

HA

This pose

Adho Mukha Virasana (Child's Pose)

Apanasana

Savasana

How to Practice

1

1. Kneel.

2

2. Palms on floor — fingers toward body (like Mayurasana).

3

3. Bend elbows, press into abdomen.

4

4. Lean forward.

5

5. Legs extend back.

5 more steps remaining

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Frequently Asked Questions

Common questions about Hamsasana

What is Swan Pose?

Swan Pose, also called Hamsasana is a classical yoga posture. Its Sanskrit name Hamsasana translates word-for-word as: Hamsa (Swan) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core, strengthen the wrists and open and strengthen the shoulders. Strengthens wrists. Core and arm builder. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. Practitioners with wrist injury and hernia should approach with care or consult a qualified teacher.

What are the benefits of Swan Pose?

Preparation for Mayurasana. Strengthens wrists. Core and arm builder. Digestive benefits.

Who should avoid Swan Pose?

Avoid this pose if you have: Wrist injuries, Shoulder injuries, Hernia.

How many steps are in Swan Pose?

Swan Pose is practiced in 10 steps. Kneel.

Is Swan Pose suitable for beginners?

Swan Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What conditions does Swan Pose help with?

Swan Pose is therapeutic for: digestive problems, strength.

What poses should I do before Swan Pose?

Prepare with: Adho Mukha Virasana (Child's Pose), Bhujangasana. These warm up the relevant muscles and joints.