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Other Names

Easy Peacock Posture, Swan Pose, Hamas Asan, Hamasa Asana


This asana effects the abdominal area, increasing its flow of blood and energy. The abdominal organs are massaged and the second position also limbers the knee and hip joints. The shoulders and arms receive a good stretch, toning the muscles and preventing fat deposits. The difference between Mayurasana and Hamsasana is simply that the fingers are facing forward in Hamsasana rather than backwards as in Mayurasana.

How to reach the stretch

  • Start with the modified Balasana (Child pose or Garbhasana) with your arms stretched out in front of you.
  • Now, inhale, and turn the toes in and lift your buttocks and press forward keeping your head down.
  • Then gently lift the head and the shoulders by pushing off by pushing off your hands which should be positioned under the shoulders and exhale.
  • Then inhale again, and straighten your arms and lift your head, shoulders and chest up and look upwards.
  • Hold this position for a while and then exhale.

How to release the stretch

  • Now to release, gently lower the shoulders and the chest to the ground.
  • Begin to lift the buttocks up and pull yourself back into child pose. Do the pose for 3-4 times.


  • This pose flexes and strengthens the spine, shoulders, arms, wrists, chest, throat and pelvic area.
  • It also effects the abdominal area, increasing its flow of blood and energy.


  • Not for the people who have hernia and the hypertension.
  • And this asana is also not for the women who are in the midst of becoming pregnant.

Next: Kukkutasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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