Hansasana is derived from the Sanskrit language where Hansa means Swan and Asana mean Pose. Hence, it is popularly known as Swan Pose. Note that, this asana is very much similar to Peacock pose or Mayurasana. Professionals reveal that Hansasana is considered as the preparatory pose for Mayurasana. With continues the practice, once you gain the ability to stay in this pose for at least one minute, soon you can start practicing Peacock pose. However, your practice should not cause strain on your arms. In case if you feel some discomfort in arms, prefer to discontinue the pose.

Once you have gained stamina to practice Hansasana, Mayurasana will naturally appear much easier for your body. Note that, the only difference in Mayurasana and Hansasana is that first one requires you to keep both legs above ground level. Both asanas offer almost similar kind of health benefits.

Things to know before practicing Hansasana:

The best time to perform Hansasana is early in the morning when you have empty stomach and bowel. As this asana pose much weight on toes and arms so in case if you are already suffering from some fracture, ligament tears and sprains in legs or arms, this pose is not for you. People who have overweight needs to take extra care while practicing this asana as your toes and arms may find it difficult to carry huge weight.

Experts rate Hansasana as the best solution for reducing belly fat but it takes some time to show results so it is important to continue your practice for a long time. Beginners are advised to start with few seconds of practice and then slowly increase the time towards higher range as per individual ability and comfort level.


Sit down on the support of your knees and keep your hands and feet on the floor. The fingers of your hands must be facing in the forward direction and also spread apart from each other. Maintain a ten inch gap between your hands.

Now, press your elbows inwards by your knees, and push your knees outwards by your elbows. Then slowly inhale and raise your rear body. Your entire body weight should fall on your elbows and palms. Now slightly bend your neck forward like the bird, swan, and balance your body on your hands. Stay in this position for ten to thirty seconds and repeat the asana for two to three times.

Hansasana is tricky to do in the initial days but with daily practice, it will not be difficult in the later days.

People who should not try Hansasana pose:

  • If you are suffering from a hernia or hypertension, this yoga pose is not suitable for
  • Hansasana must be avoided by the ladies who want to get pregnant.
  • Those who are suffering from knee, pelvic, ankle pain, low back and hip problems are advised to start this asana as per specific modifications suggested by expert trainers.
  • People who have undergone few health issues in recent time like a sprain in legs, ligament tear or arm pain etc are not the right candidates for Hansasana.
  • If you are already in trouble due to obesity and overweight issue, this asana should not be practiced as it may cause strain to your belly, toes, and arms.

Benefits of Hansasana :

This asana fortifies the shoulders and the chest, slims down your neck, contracts your stomach, strengthens the nerves and muscles of your entire body and makes you more agile and energetic. Hansasana fights ailments of the body, influences the cleaning process of the lungs and activates its functioning. It helps in reducing drowsiness and lethargy. It assists in easing the process of incomplete urination and excretion, stomach-ache, back and spine -ache, pain in the ribs and keeps you away from diseases like pleurisy.


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