Gomasana
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Swan Pose
Balance

Swan Pose

Hamsasana

A balance pose in which the body is supported horizontally on both palms with fingers pointing back toward the feet. Similar to Peacock Pose (Mayurasana) but with the hands pointing forward, it demands significant wrist, core and arm strength.

  • ·Strengthens wrists and forearms
  • ·Builds core and arm balance
  • ·Improves concentration

Instructions

  1. 1Begin in a tabletop position with wrists under shoulders and knees under hips.
  2. 2Slide your right knee forward behind your right wrist, bringing your right shin diagonally across the mat.
  3. 3Extend your left leg straight back, pressing the top of the left foot into the mat.
  4. 4Square your hips toward the front of the mat as much as your body allows.
  5. 5Walk your hands forward and lower your torso over your front shin, resting on your forearms or forehead.
  6. 6Breathe deeply into the outer right hip for 5 to 10 breaths, then switch sides.

Contraindications & precautions

  • ⚠Knee injury or recent knee surgery — avoid deep external rotation and modify with a blanket under the hip for support.
  • ⚠Tight or injured sacroiliac joint — keep the shin more perpendicular to avoid torque on the SI joint.
  • ⚠Hip replacement — this pose places significant stress on the prosthetic joint and should be avoided entirely.

Videos containing this pose

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