Hamasasana (Swan Pose)

By YogaHamasasana, Hamasasana (Swan Pose), Swan Pose

In Sanskrit “Hamsa” means “Swan” and “Asana” means “Posture”. The English name of the asana is “Swan Pose”.


Position : Sitting

Type : Balancing pose

Spiritual Awareness : Manipura Chakra.
Physical Awareness : Maintaining balance, breath and abdomen

Dosha Suitability : Vata

Introducery Asanas : Trikonasana, Baddha Konasana



  1. Kneel on the floor with the feet together and the knees apart.
  2. Exhale completely. Place the palms flat on the floor with the fingers pointing towards the feet.
  3. Bring the wrists and forearms together so that they touch.
  4. Lean forward so that the abdomen rests on top of the elbows nd chest rests on the upper arms.
  5. Maintain the balance and slowly stretch the legs backward until they are straight.
  6. Keep the feet together and place the tips of the toes on the floor.
  7. Raise the head slightly and focus the gaze on a fixed point in front at eye level.
  8. In the final position, all the weight of the body should rest on the hands and the tips of the toes.
  9. Hold the position for as long as is comfortable breathing slowly and deeply or retain the breath if holding the final position only for few seconds. Do not strain.
  10. Lower the knees to the floor and sit up in Vajrasana and inhale. Relax the whole body.
  11. Beginners may increase the duration gradually over a period of weeks.
  12. Practise 3 rounds.
  13. Please note that this asana should not precede inverted asanas.


Follow-up Asanas: Mayurasana

Spotlight Effects: Abdomen and mild pressure on the thorax.


Physical Benefits: 

  1. Hamasana massages and stimulates all the abdominal organs and muscles.
  2. It also stimulates the appetite.


Therapeutic Benefits:

  1. It helps to remove constipation, flatulence, sluggishness of the liver and kidneys, and to expel stomach and intestinal worms.
  2. Eliminates dysentery.


Precautions and Contraindications:

  1. A cushion or pillow should be placed under the face to prevent injury in case the practitioner loses balance.
  2. People suffering from peptic or duodenal ulcers, hyperacidity, hernia or high blood pressure should not practice this asana.
  3. Pregnant women are strictly advised not to attempt this asana.

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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