Yoga Corner: HAMSASANA

A yoga asana resembling like a swan poses. Benefits of Hamsasana i.e. swan pose range from improving digestion to strengthening the arms and abdominal muscles. While practicing Swan pose or meditating, practicing Hamsa breadth can be beneficial. This asana is sometimes called as pigeon pose

How to do it?

• Ensure that this yoga pose is done with an empty stomach. Or the practice can be done after completing 4 to 5 hours after the meal.
• Settle down on kneeling position with the legs slightly apart. Keep both the hands between the knees on the ground and the hands should point backwards towards the legs.
• Rest the elbows on the abdomen and with the abdomen muscles to balance the weight of the upper body. The elbows should be kept apart.
• Stretch the legs backwards fully, one at a time. Make the body straight with the help of a plank and use the toes to balance the weight of the legs. Put the legs together.
• The body should be straight and make sure that the knees aren’t bent.
• In the final position, the entire weight of the body is supported by the toes and palms on the ground.
• Head and neck should be straight to be in line with the body.
• Increase the number of times, according to the comfort and capacity. Positioning it for 10-30 seconds per day can heal the body.
• Keep the awareness on the abdomen and breathe normally.

Benefits

• In Hamsasana, the weight of the upper body rests on the abdomen. This strengthens the abdominal muscles and helps to reduce the belly.
• It gives strength to the arms.
• The pressure on the belly massages all the organs in the abdomen.
• It improves digestion and clears constipation.
• Hamsasana is the best for those people suffering from knee, hip, pelvic, low back or ankle pain.