Basic SittingIntermediate
Swan Pose
Hamsasana
Swan Pose mirrors Mayurasana with palms turned forward, challenging wrist strength while keeping the body afloat in a poised glide.
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How to Perform
- 1
Kneel with knees slightly apart and place palms forward so thumbs touch and fingers point ahead.
- 2
Hug forearms together, settling diaphragm onto elbows and chest along upper arms.
- 3
Step both legs long behind you, pressing the inner thighs together and energising through the toes.
- 4
Exhale, lean the chest beyond the hands and lift both feet until the body hovers parallel to the floor.
- 5
Breathe evenly for up to 30 seconds, then lower toes, set knees beside the hands, and release the wrists.
Benefits
- Strengthens wrists and forearms through an alternate hand orientation.
- Massages abdominal organs to enhance digestion and detoxification.
- Hones balance and concentration by uniting breath with subtle weight shifts.
Alignment Cues
- Thumbs meet and elbows hug toward midline
- Heels of the hands stay grounded as shoulders broaden
- Spine stays long from crown through heels
- Neck remains neutral with a soft gaze
Common Mistakes
No common mistakes listed.
Contraindications
- • Carpal tunnel syndrome or wrist instability
- • Uncontrolled hypertension
Recommended Props
BlanketBlockStrap