Hamsasana
हंसासन
Hamsasana (Swan Pose) is a lighter version of Mayurasana — same arm position but easier to hold.
Anatomy Involved
Benefits
- Preparation for Mayurasana
- Strengthens wrists
- Core and arm builder
- Digestive benefits
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- Hernia
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Hamsasana (Swan Pose) is a lighter version of Mayurasana — same arm position but easier to hold.
How to Practice
1. Kneel.
2. Palms on floor — fingers toward body (like Mayurasana).
3. Bend elbows, press into abdomen.
4. Lean forward.
5. Legs extend back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Hamsasana
What is Hamsasana?
Hamsasana (Swan Pose) is a lighter version of Mayurasana — same arm position but easier to hold.
What are the benefits of Hamsasana?
Preparation for Mayurasana. Strengthens wrists. Core and arm builder. Digestive benefits.
Who should avoid Hamsasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Hernia.
How many steps are in Hamsasana?
Hamsasana is practiced in 10 steps. Kneel.
Is Hamsasana suitable for beginners?
Hamsasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Hamsasana help with?
Hamsasana is therapeutic for: digestive problems, strength.
What poses should I do before Hamsasana?
Prepare with: Adho Mukha Virasana (Child's Pose), Bhujangasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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