Hamsasana for Strength and Balance: A Beginner’s Guide

Hamsasana at a Glance

How to Do Hamsasana?
Follow the Step-by-Step Procedure

Hamsasana pose resembles a swan in the final posture. Do the warm-up, stretches, and preparatory poses and as for any yoga poses, this should also be performed on an empty stomach.

• The only difference is that in Mayurasana, one has to lift both legs above the ground, whereas this pose uses legs to balance.
• Start by coming to the kneeling position or the Vajrasana pose and just separate your knees, leaving a slight gap in between.
• Continue breathing and keep your hands in between your knees on the mat and the fingers should be pointing at your legs.
• Now bring your elbows under your lower abdominal wall (navel region) keep both your elbows joint and place the abdomen on the elbow, keeping your abdominal muscles active.
• Now inhale, bend your head slightly towards the mat, and exhale to straighten and stretch your legs backward.
• Here your body comes straight as in the Plank pose and your lower body should be balanced on the toes, by keeping the legs together.
• Now your body, from head to toe in one line and avoid bending your knees.
• In the Final position, your body is lengthened balancing on the palms and toes on the mat, and contract your buttocks.
• Head and neck should be relaxed and straight, dong shrug your neck.
• Gaze on the mat or forward, whichever is comfortable.
• Initially, you can hold this pose for a few seconds, and gradually increase as the strength increases.
• Be aware of the alignment with the breath and any sensations in your body.
• When you want to exit, bring your knees on the mat remove your palms relax in the Vajrasana pose, and repeat, if possible, to cool down, come to the Shavasana pose.

What are the Benefits of Hamsasana?

• Hamsasana helps to strengthen your arm and leg muscles and also improves flexibility.
• As it involves the abdomen muscles it helps to reduce the fat stagnated in and around your abdominal region.
• Hamsasana on the belly massages your abdominal organs which helps to better digestion and keeps away bloating and constipation.
• When you bring this pose into your routine, it reduces the risk of bad posture due to long hours of sitting at work.
• Swan pose helps to improve your blood circulation and enhances your breathing.
• Balancing pose helps strengthen your overall muscular structure.

Health Conditions that Might Benefit from Hamsasana

If you are looking to strengthen the muscular tissues of the arms, legs, hips, abdomen, shoulders gluteus maximus, and biceps triceps, you should practice this pose regularly.

• You can do this pose to increase your balance and coordination, which could be beneficial in every part of your life.
• This pose helps to improve your digestive system and people with mild digestive issues can practice this pose.
• This helps to increase your lung capacity as the Hamsasana pose opens up the chest and expands the lungs.
• It helps the functioning of the other internal organs (all the organs)like the kidney, liver, and pancreas.

Safety and Precaution

• People with High blood pressure and heart issues should avoid or consult their doctor.
• People with hernia, kidney, or liver problems, should do this only after consulting their doctor.
• If you feel any pain or discomfort while doing it just come out of the Swan pose and check with your yoga teacher.
• Due to the strenuous nature of this asana, they may restrict the flow of breath. Hence always best to listen to the body.

Common Mistakes

• Avoid rounding your back and hunching your shoulders.
• Avoid tilting your hips.
• Your neck should be in line with your spine.
• Keep your core engaged.
• Avoid holding your breath.

Tips for Hamsasana

• Warmup is the most important part.
• Hands should be shoulder width apart and fingers spread wide.
• Initially do this pose under the guidance of a yoga trainer.
• Focus on your balance and breath coordination.
• Body weight should be evenly distributed between your upper arms and toes. Keep your legs active.

Physical Alignment Principles for Hamsasana

• Entire body from neck to toe should be in one line.
• Neck should be straight.
• The upper body rests on the abdomen.
• Gaze forward or on the floor.
• Toes rest on the floor.
• Calf muscles activated.
• Fingers pointing toward the feet.
• Core and inner thighs should be kept engaged.
• Chest should be raised slightly.         
• Palm should be flat on the floor.
• Elbows pressed against the abdomen.
• Both elbows should be close to each other.
• Keep breathing continuously.

Hamsasana and Breath

Breathing techniques will help to relax your mind and move yourself into the pose. Keep breathing gently before starting the pose. Inhale deeply as you start to straighten your legs by supporting your palms and exhale completely when you straighten your entire body to balance and stabilize the pose.

Keep breathing as you hold the pose and let your breath coordinate with your body to balance and improve blood circulation. Your breath here will help you release the stress, tension, and anxiety from your body and mind. When you are ready to release the pose, inhale bring your knees down release your arms and legs, and come to the Vajrasana pose, and take some relaxed breaths.

Hamsasana Pose and Variations

• You can use folded soft thin cushions under your elbows.
• Use blocks if needed, under your palm to support.
• Plank pose is a simpler variation.
• The forearm plank pose is also for beginners.
• Plank pose with knees bent.
• Sleeping swan pose.
• Dolphin plank pose, raising one leg.

The Bottom Line

It improves your power of balance and coordination activates the skills in you and helps to take action to cultivate it. It benefits the entire body, should also take care of any health concerns and consult your doctor before attempting it. A balanced Manipura Chakra helps boost one’s confidence in the self and improves your mental health.

Doing it under the guidance of your yoga teacher will help to get the proper alignment principles and breath movement. Breath is the energy and will help with balance and core engagement. This helps to build your overall muscular strength, calms your mind, and builds your self-awareness and confidence.

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