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How to do Hansasan (swan pose)


How to do it?



·       Sit with folded knees, place buttocks on heels.

·       Make space in between both knees, place palms joint in between legs on ground.

·       Fingers pointing front side, joint the elbows together.

·       Place abdomen on joint elbow firmly, bring your head to the ground.

·       Raise the buttock from heels, spread the legs at back.

·       Maintain the pose, place palms firmly, do not shake the body.

·       As the legs reach at back, hold there and raise the head from ground.

·       While you lift the head, palms should be together, elbows should be together.

·       In the final pose, weight of torso is maintained by the elbows and palms and legs are placed on the ground to support the balance.

Time of Asana

Hold asana without any jerk, at the same time don’t exceed the capacity.

Contraindications:

Pain in abdomen, high blood pressure, hernia, trauma or injury in abdomen

Benefits:

  1. Strengthens the muscles of abdomen
  2. Helps to reduce abdomen fat
  3. Increases digestion capacity 
  4. Helps in de-worming
  5. Strengthens wrist, carpels and increases muscular strength of it.
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