Exercise-131: Hamsasana (the swan pose)
- Kneel on the floor with the feet together and the knees apart.
- Place the palms of the hands flat on the ground between the knees with the fingers pointing towards the feet.
- Bend the arms at the elbows so that the elbows point backwards and are together at the abdomen.
- Simultaneously lean forward and rest the abdomen on the upper arms and elbows.
- Keeping the feet together, stretch the legs backward until they are straight.
- Raise the head upward.
- In the final pose all the weight of the body should rest only on the tips of the toes and the hands.
- Hold for as long as comfortable.
On the breath or abdomen.
- This asana can be performed at any time of day but not after meals.
- Not to be practiced by persons suffering from peptic or duodenal ulcers, acidity, hernia, high blood pressure or over-dilated blood vessels caused by antibiotics.
- Strengthens the abdominal organs and muscles.
- Helps to expel stomach or intestinal worms.
- Stimulates the appetite, removes constipation and helps to eliminate amebic dysentery