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- Sit erect on the “V” of the heels and knees.
- Bend forward to kneel on the ground.
- Bring forearms together such that the little fingers of both hands are touching.
- Plant the palm firmly on the ground near the knees with the fingers facing the knee and the inside of the forearm facing out.
- Inhale partially; let the abdomen fall gently on the back of the joined elbows such that the elbows are in the region of the navel on either side of the rectus abdominis muscles.
- Stretch legs back one at a time and stiffen them. Stand your feet on your toes.
- Retaining the breath, bend forward on the hands such that legs are balanced on the toes and the weight of the torso is on the hands. The legs should remain stretched and the buttocks contracted.
- Retain for 5 counts. Repeat 3 times.
Technique in pictures/animation
- In Hamsasana, the weight of the upper body rests on the abdomen. This strengthens the abdominal muscles and helps to reduce the belly.
- It gives strength to the arms.
- The pressure on the belly massages all the organs in the abdomen.
- It improves digestion and clears constipation.
- People suffering from knee, hip, pelvic, low back or ankle pain should begin with modifications.
Initial practice notes
- If you find it difficult to hold your feet, use a yoga strap by looping it around the middle arch.
- When you do this asana, you might let your tailbone arch towards the ceiling. But you have to make sure your tailbone is pressed to the floor. Only then, the hips flexibility will increase.