Hamsasana (Swan Pose)

Hamsasana is a much simpler form of mavurasana. It should be mastered before attempting mayurasana.


The Sanskrit word hamsa means ‘swan’. We are not sure why it is called the ‘swan pose’, because the final pose does not immediately evoke the image of a swan in the same way that mayurasana evokes an image of a peacock.


Kneel on the floor with the feet together and the knees apart as in simhasana2. Place the palms Hat on the floor with the fingers pointing towards the feet. The method is exactly the same as for mayurasana except that the feet are not raised off the ground.

Hold the head upwards.

All the weight of the body should be supported on the hands and tips of the toes in the final pose.

Stay in the final pose breathing slowly and deeply.

Then return to the starting position.

This is the end of 1 round.

Do another round when the breathing has returned to normal.

Other details

Details on breathing, awareness, duration, time of practice, sequence, limitations and benefits are as given for mayurasana. The benefits of hamsasana are basically the same as mayurasana but at a much lower level. Women can do hamsasana instead of mayurasana.

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