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Hamsasana

Stand on the knees keeping them about 10 inches apart. Place the hands between the knees, fingers pointing inwards (i.e., towards the feet), elbows close to each other. Bend the elbows, lean forwards supporting the trunk on the elbows at the navel and place the head down on the floor.

Stretch and stretch the legs backwards so that toes are on the ground. Now raise the head so that the neck is in line with the trunk. Look in front of you.

 

Maintain this final position with normal breathing. In this position, the body is in a straight line from heels to the head, at an inclination of about 300 to the ground. All the weight of the body should rest on the hands and the tips of the toes. Slowly bring the head down to the floor. Bend the knees and bring the knees forward by the side of the hands. Sit in Vajrasana. Finally relax in leg stretch sitting position.

 

 

Starting Sthiti:

Prone Sthiti

Ending Sthiti:

Makarasana

Type:

Prone, Cultural

Count:

4

 

Benefits

Makes the wrists flexible and the arms stronger. Improves digestion. Helps to clear constipation. Activates the pancreas.

 

Limitations

Abdominal surgery, menstrual problems in woman, hernias, hyperacidity and ulcers should avoid this posture.

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