Hamsasana – Swan Pose In Yoga

Hamsasana - Swan Pose In Yoga, How to do Hamsasana - Swan Pose In Yoga, Benefits of Hamsasana - Swan Pose In Yoga, Precautions, & a note for yoga practitioners

Hamsasana (swan pose) in yoga is a popular balancing yoga pose mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. It focuses on strengthening the body and increasing brain functionality. 

How to do Hamsasana – Swan Pose In Yoga

  • Kneel on the floor with the feet together and the knees apart.
  • Place the palms flat on the floor with the fingers pointing towards the feet. Bring the wrists and forearms together so that they touch.
  • Lean forward so that the abdomen rests on top of the elbows and the chest rests on the upper arms.
  • Maintain the balance and slowly stretch the legs backward until they are straight. 
  • Keep the feet together and place the tips of the toes on the floor.
  • Raise the head slightly and focus the gaze on a fixed point in front at eye level.
  • In the final position, all the weight of the body should rest on the hands and the tips of the toes.
  • Hold the position for as long as is comfortable.
  • Do not strain.
  • Lower the knees to the floor and sit up in vajrasana.
  • Relax the whole body.

Breathing pattern while doing Hamsasana – Swan Pose In Yoga

  • Exhale completely before moving into the first position.
  • Hold the breath out if holding the final position for a short time, or breathe deeply and slowly if holding the pose for an extended period.
  • Hold the breath out when lowering the body.
  • Inhale after returning to the sitting position.


  • This pose is a preparation for mayurasana and may be performed as an alternative by people who do not have the muscular strength required for that practice. 
  • It should not preceived inverted asanas.

Precautions while doing Hamsasana – Swan Pose In Yoga

  • People suffering from peptic or duodenal ulcers, hyperacidity, hernia or high blood pressure should not practise this asana. 
  • Pregnant women are strictly advised not to attempt this asana.

Benefits while doing Hamsasana – Swan Pose In Yoga

  • Hamsasana massages and stimulates the abdominal organs and muscles, and is beneficial for a healthy digestive system.

Balancing Yoga Poses Series

Hamsasana – Swan Pose In Yoga is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

List of Balancing Yoga Poses

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga


We hope you found this article on Hamsasana – Swan Pose In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Hamsasana – Swan Pose In Yoga and preferably learn to do this pose in presence of a trained expert.

Articles related to Hamsasana – Swan Pose In Yoga

The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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