Hamsasana (Swan Pose)


Hamsasana, also known as Swan Pose, is a yoga posture performed from a kneeling position that involves balancing the body on the hands and toes. This pose provides benefits such as stimulating the abdominal organs and improving digestion.


  1. Kneel on the floor with feet together and knees apart.
  2. Palms flat on the floor, fingers pointing towards feet, wrists and forearms touching.
  3. Lean forward, abdomen on top of elbows, chest on upper arms.
  4. Slowly stretch legs backward until straight, toes touching floor.
  5. Keep feet together, gaze fixed at eye level.
  6. All body weight rests on hands and toe tips.
  7. Hold pose comfortably, avoid straining.
  8. Lower knees to floor, sit up in Vajrasana.
  9. Relax body


  • Exhale fully before moving to starting position.
  • Hold breath out briefly in final pose or breathe deeply for longer holds.
  • Exhale while lowering the body.
  • Inhale after returning to sitting position.


  • Adept practitioners can hold the final position for up to 3 minutes.
  • Beginners start with a few seconds, gradually increasing duration over weeks.
  • Practice up to 3 rounds.


  • Physical: Abdomen, balance, breath.
  • Spiritual: Focus on Manipura Chakra (solar plexus chakra).


  • Prepares for Mayurasana (Peacock Pose), can be an alternative for those not ready for that pose.
  • Should not be done before inverted asanas.


  • Avoid if you have peptic or duodenal ulcers, hyperacidity, hernia, or high blood pressure.
  • Pregnant women should avoid this pose.


  • Stimulates and massages abdominal organs.
  • Improves digestion and benefits overall digestive health.
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