Hamsasana (Swan Pose) is an intermediate level balancing prone pose. Similar to Phalakasana (Plank Pose), the body is lengthened balancing the body weight on the toes and palms, but with a variation in the position of the hands. In Swan Pose the hands are bent at the elbows and rest against the lower abdominal wall, with the fingers pointing in front. The practice of this balancing pose helps strengthen the muscles of the biceps and triceps, abdomen, and core.