Hansasana - How to practice

The entire body is in a straight line at an angle to the ground with only the toes and hands

touching the ground in the Hasasana.  The final posture in hansasana looks like the form of a swan, hence the name Hansasana.  Hansa means the swan.  The person has to balance the whole body on both the palms in this asana.  The feet and hand muscles become strong by practicing this asana. The chest also becomes strong and powerful.  This asana reduces the fatness  of the neck.  Let us see how to practice hansasana.

How to practice Hansasana

Initial Position - Sitting Position

• Bend the legs one after the other and come on to the feet in a squat.
• Rest the knees on the ground
• Spread the knees apart and place the hands on the ground about 3 to 4 inches apart, with the fingers pointing towards the feet. Bend and touch the elbows together and lean the upper body forward so that the abdomen is resting on the elbows and the chest is resting on the upper arms.
• Stretch the legs backward until they are straight.  The feet should be together, with only the tips of the  toes touching the ground
• Roll the shoulders back and raise the head slightly so that the head, neck, shoulders, back and legs form a straight line at an angle to the ground. Breathe normally.

The asana position

In this position, the entire body is kept  in a straight line with the most of the weight on the elbows that are pressing onto the abdomen.  The wrists are kept about 3 to 4 inches apart, which helps in balancing the body. The feet should be kept together, with only the tips of the toes touching the ground.


Releasing the Asana position

• Hunch the upper body slightly by bending the neck and the shoulders forward.
• Slowly step the feet one after the other forward. Straighten the arms and come into a squat.
• Place the arms by the side of the body, straighten out the legs and come back into the sitting position.