Hamsasana

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.

Concentration-
On the breath or abdomen.
Sequence-

• 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.

Benefits-

• Strengthens the abdominal organs and muscles.
• Helps to expel stomach or intestinal worms.
• Stimulates the appetite, removes constipation and helps to eliminate amebic dysentery

 

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Advantages Of Balancing Asanas