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How to do Hamsasana (Swan Pose)
Hamsasana (Swan Pose) is an advanced yoga posture that strengthens the arms, shoulders, and core while improving body balance. Practicing this yoga pose regularly helps relieve pain, tone muscles, and enhance flexibility. Follow this step-by-step guide to perform Hamsasana safely along with its health benefits, indications, and contraindications.
Step-by-Step Instructions to Practice Hamsasana
- Begin in Makarasana (Crocodile Pose) and take a deep inhalation.
- Place both palms near the navel area, fingers pointing backwards toward the legs.
- Push the abdomen upward away from the floor and slowly lift the entire body.
- Allow the knees to rise off the ground while placing both elbows under the abdomen for support.
- Ensure that your fingers point backwards toward the legs while the palms face toward the head. Balance the body weight evenly on the palms and toes.
- Keep the face and neck almost parallel to the floor, around 1-2 feet above it.
- Hold the pose for 2-3 deep breaths.
- Slowly exhale, bend the knees, and gently lower the body back into Makarasana.
- Repeat this yoga posture 2-3 times.
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Benefits of Hamsasana (Swan Pose)
Relieves shoulder pain and neck stiffness.
Strengthens the waist, abdomen, and core muscles.
Tones and shapes the thigh muscles.
Enhances arm and forearm strength.
Reduces excess thigh fat and improves muscle balance.
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Indications of Hamsasana
Useful for leg cramps and calf muscle pain.
Builds arm, forearm, and shoulder strength.
Improves muscle endurance and flexibility.
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Contraindications - Who Should Avoid Hamsasana
People with spinal injuries or severe back pain.
Those recovering from abdominal surgery or pain.
Individuals with arm, shoulder, or wrist injuries.
Not recommended for pregnant women or seniors above 60-70 years.
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Who Can Practice Hamsasana?
Children above 14 years.
Adults up to 50 years old with healthy strength and flexibility.
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Final Pose Picture
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