Last updated: December 21, 2023

What Does Hamsasana Mean?

Hamsasana is an intermediate level toe and hand balancing pose that also requires arm and shoulder strength. The name comes from the Sanskrit hamsa, meaning “swan,” and asana, which means “posture” or “pose.” In English, it is known as swan pose.

From a kneeling position, the hands are placed between the knees with the fingers pointing backward. As the legs extend back, the abdomen rests on the elbows, and the toes rest on the ground, providing balance for the legs.


Yogapedia Explains Hamsasana

Hamsasana is similar to – and a preparatory posture for – mayurasana (peacock pose), except that the latter is an advanced posture in which the feet are lifted off the ground. Hamsasana can be considered a variation of plank pose.

In addition to its physical benefits, hamsasana increases energy and improves focus and concentration. With its focus on the navel region, hamsasana is also believed to activate and balance the manipura (solar plexus) chakra. Manipura is transformative, boosting confidence, self-esteem and personal power. With a balanced manipura chakra, the yogi is self-motivated with clear goals and strong decision-making.

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