{"id":3536,"date":"2021-06-21T08:18:47","date_gmt":"2021-06-21T08:18:47","guid":{"rendered":"https:\/\/staging.yogaclassplan.com\/?post_type=yoga-pose&p=3536"},"modified":"2022-10-06T11:00:52","modified_gmt":"2022-10-06T11:00:52","slug":"swan-pose","status":"publish","type":"yoga-pose","link":"https:\/\/www.yogaclassplan.com\/yoga-pose\/swan-pose\/","title":{"rendered":"Swan pose"},"content":{"rendered":"

Begin in cow\/cat pose (Marjaryasana). Bring the knees apart and the feet together. Push the chest forward and turn the hands so the fingers point 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 and 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 breathes and repeat three times.<\/p>\n","protected":false},"excerpt":{"rendered":"

Begin in cow\/cat pose (Marjaryasana). Bring the knees apart and the feet together. Push the chest forward and turn the hands so the fingers point 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 and at […]<\/p>\n","protected":false},"featured_media":3814,"template":"","meta":{"_acf_changed":false},"pose-category":[66],"class_list":["post-3536","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-arm-balances"],"acf":[],"yoast_head":"\nYoga Pose: Swan pose | YogaClassPlan.com<\/title>\n<meta name=\"description\" content=\"Swan pose or Hamsasana as it is known as in Sanskrit is an arm balancing posture.\u00a0The mechanics of the balance in this pose work something like a seesaw.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yogaclassplan.com\/yoga-pose\/swan-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Swan pose\" \/>\n<meta property=\"og:description\" content=\"Swan pose or Hamsasana as 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