Physical Wellness | 2 Minutes Read

Sleeping Swan Pose – Explore How To Do & Its Benefits

By Suhas Prasad

Sleeping Swan Pose is a Yin Yoga posture that is also known as Rajakapotasana With Forward Bend or Pigeon Pose With Forward Bend in Hatha or Ashtanga Yoga. It is one of the restful hip opening poses that can also be practised in yin yoga poses for stress relief. 

The sleeping swan poses primarily focus on the Liver, Gall Bladder, Stomach, Urinary Bladder, and Spleen. It is an intermediate yoga pose and can be practised anywhere, anytime. It is recommended to consult your doctor and professional trainer if you are suffering from Knee Injury as it requires flexibility of the knees. It is recommended that you practice knee stretching exercises before practising the pose.

How to do Sleeping Swan Pose or Rajakapotasana With Forward Bend?

  • Step 1: Look for a calm and clean place
  • Step 2: Place a yoga mat on the floor – where you would want to practice the sleeping swan pose
  • Step 3: Come to All Fours or Table Top Position with knees below your hips and palms below your shoulders.
  • Step 4: Bring your right knee all the way forward so that your right knee would touch the backside of your right wrist and the front side of the right foot would touch the backside of the left wrist.
  • Step 5: Stretch and Straighten your left leg to the back of your yoga mat with toes flexed outwards. The pose you are currently in is known as Swan Pose.
  • Step 6: From here, move your hands forward until your forehead touches the ground.
  • Step 7: Rest in the pose with deep inhalation and exhalation. You can stay for up to 5 minutes.

Variations of Sleeping Swan Pose:

If touching your forehead to the ground feels intense:

  • Try resting on your forearms 
  • If you feel resting on the forearms is also intense, you can rest on your palms or make use of a bolster and rest your body on it. 

If your right knee hurts, 

  • Placing a blanket or a cushion or a block under your right hip. If it hurts even after that then it is advised not advised to practice the pose.

Benefits of Sleeping Swan Pose:

  • It helps you calm your body and mind
  • The sleeping Swan pose helps in relieving the stress and tension from the hips and lower back
  • The sleeping Swan pose helps in opening your hips
  • It helps in lengthening your hip flexors
  • Increases the external motion range of femur bone in the hip socket

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