HA
Benefits (4)
- + Preparation for Mayurasana
- + Strengthens wrists
- + Core and arm builder
- + Digestive benefits
Avoid If (3)
- - Wrist injuries
- - Shoulder injuries
- - Hernia
About
Hamsasana (Swan Pose) is a lighter version of Mayurasana — same arm position but easier to hold.
Step-by-Step Instructions
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.
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6. Body forward — feet lift.
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7. Like Mayurasana but lighter — preparatory version.
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8. Hold 3-5 breaths.
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9. Lower.
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10. Balasana.