– by Yoga Vidya Niketan, Vashi
Hamsasana is the asana in which shape of the body looks like the majestic bird Hamsa – the Swan, in the final posture. Hence the Asana is named as Hamsasana.
Contraindications:
All types of abdominal disorders, any pelvic pain, joint pain, shoulder pain, or wrist pain. Females should avoid doing it during pregnancy. Advisable to practice under the guidance of Yoga Expert.
Technique:
1) Starting position – Sit comfortably with distance between the legs. Keep hands resting on ground at the back and relax with head tilted at one side.
2) Main Technique – Come on your knees and toes with buttocks on the heels and hands on the thighs. Heels and toes are together with comfortable distance between the knees. Back must be erect while sitting on the toes. Now bring both hands together. Keep palm, wrists and elbows of both hands touching each other. Slowly start bending from the waist, get both hands in-between the thighs and place both palms on the ground, fingers pointing towards the toes. Now bring down the torso and fold hands at the elbows. Joined elbows should come directly below the navel region.
Take care that both elbows stay together, and they do not apart. Now slowly place forehead on the ground. This position is known as Poorva Hamsasana. Now slowly take legs backwards, one by one. While taking the legs backward, initially knee should be on the ground with comfortable distance between the legs. Once both legs are taken back, both knees, ankles and toes should be together, touching each other. Head should be raised slowly by placing both palms and toes on ground. This final posture is known as Hamsasana. If possible, close the eyes and keeping the breath normal, practice Pranadharana.
3) Releasing the Asana– For releasing, follow the steps exactly in the reverse order.
Benefits- Digestion and overall health of abdominal region improves because of pressure exerted on abdomen. Large intestine is invigorated, and bowel movements are improved. Helps trimming the potbelly. Sagging of internal organs is prevented. Urinary bladder works efficiently. Wrists and muscles of hands are strengthened.