Hamsasana (Swan Pose) – Benefits, Adjustment & Cautions
Hamsasana is also known as Swan Pose. This posture massages and stimulates the abdominal organs and is beneficial for a healthy digestive system.
- Kneel on the floor with the feet together and knees apart
- Place the palms flat on the floor with the fingers pointing towards the feet
- Bring the wrists and forearms together so that they touch
- Lean forward so that the abdomen rests on top of the elbows and the chest rests on the upper arms
- Maintain the balance and slowly stretch the legs backward until they are straight
- Keep the feet together and place the tips of the toes on the floor
- Raise the head slightly and focus the gaze on a fixed point in front at eye level
- In the final position, all the weight of your body should rest on the hands and the tips of the toes
Note: Do not strain!
- Stimulates the abdominal muscles
- Tones the abdominal organs
- Beneficial for a healthy digestive system
- Strengthens the leg muscles
- Removes excess fat from the thighs, calves and buttocks
People who suffer from peptic or duodenal ulcers, hyperacidity, hernia or high bloog pressure should avoid this posture. Do not attempt this asana if you are pregnant.
To be sure that you practise an asana correctly, we recommend to participate in our Yoga Teacher Training Program.
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