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



Advantages Of Balancing Asanas

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