[Pose Of the Week] Get Centered & Strong with Swan Pose (Intermediate)

Build focus, calm your mind, and strengthen your core, upper body, and more in Swan Pose…

Swan Pose (Hamsasana) is an intermediate-level yoga pose that requires plenty of arm and shoulder strength. This pose can be considered a variation of Plank Pose, and is often used to prepare the body for the more advanced Peacock Pose. Swan pose activates muscles in the core, glutes, arms, calves, and ankles, and is believed to increase positive energy and improve focus and concentration. It is also thought to activate and balance the solar plexus chakra, and it may help to calm the mind as well as promote good digestion. Strengthening the hands, wrists, hips, legs, neck, and shoulders, and improving balance and muscular control are a few other benefits of performing Swan pose.

To modify this pose, you may drop your knees to the floor, or rest your hands on yoga blocks to help keep a long spine while putting less stress on the neck. You can also put blocks under your hips for support, or press your heels into a wall. This pose can also be done as a pure arm balance pose, with the toes off the floor and legs stretched straight out for an additional challenge, as demonstrated here.

Those with high blood pressure, who are pregnant or have just given birth, or who have a hernia or have recently had abdominal or lower back surgery should avoid this pose. If you suffer from pain or injury to the wrists, shoulders, or feet, you may also consider skipping this one.

How to Do Swan Pose:

  • Begin on your hands and knees in a table top position with a neutral spine.
  • Bring the knees apart and the feet together.
  • Push the chest forward and turn the hands so the fingers point back towards the body.
  • Bring the wrists towards each other and bend the elbows.
  • Rest the abdomen on top of the elbows and upper arms.
  • Straighten the legs one at a time, placing the tops of the toes or balls of the feet on the floor.
  • Lengthen the neck keeping the eye gaze straight ahead.
  • To come out of the pose, bend the knees and return to the start position.
  • Beginners may hold the pose for 1-5 breaths and repeat three times.
Learn more at YogaClassPlan.com


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