Yoga Practice Name
Hamsasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Kneel on the floor with the feet together and the knees apart.
- Place the palms flat on the floor with the fingers pointing towards the feet.
- Bring the wrists and forearms together so that they touch.
- Lean forward so that the abdomen rests on top of the elbows and the chest rests on the upper arms.
- Maintain the balance and slowly stretch the legs backward until they are straight.
- Keep the feet together and place the tips of the toes on the floor.
- Raise the head slightly and focus the gaze on a fixed point in front at eye level.
- In the final position, all the weight of the body should rest on the hands and the tips of the toes.
- Hold the position for as long as you feel comfortable.
- Return to the starting position and relax.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- People with any back or any other injury should not practice this asana.
- Don't do this asana if you are recovering from a surgery.
General Benefits
- Strengthens the wrists, arms and shoulders.
- Stimulates the abdominal organs system.
- Most advanced asana to improve digestive system.
Benefits for Disease
Depression
Body and Organ Affected
Elbow, Arm, Armpit, Forearm, Wrist, Back, Navel, Ankle, Waist, Hip, Leg, Thigh, Foot