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Duration: Adepts may hold the final position for up to 3
minutes. Beginners should hold the pose for a few seconds, gradually increasing the duration over a period of weeks.
Practise up to 3 rounds. Awareness: Physical - on the breath or abdomen.
Spiritual - on manipura chakra. Sequence: This pose is a preparation for mayurasana and may
be performed as an alternative by people who do not have the muscular strength required for that practice. It should
not precede inverted asanas. Contra-indications: People suffering from peptic or duodenal
ulcers, hyperacidity, hernia or high blood pressure should not practise this asana. Pregnant women are strictly advised
not to attempt this asana. Benefits: Hamsasana massages and stimulates all the abdominal
organs and muscles. It helps to remove constipation, flatulence, sluggishness of the liver and kidneys, and to expel stomach and intestinal worms. It also stimulates the
appetite and may be practised to eliminate dysentery. Practice note: A cushion or pillow should be placed under the
face to prevent injury in case the practitioner loses balance.
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