Engage abs. Lift belly button up away from mat. Abdominals remain lifted throughout the exercise. Inhale: Lengthen spine, sending energy through top of head as you press forearms and hands into the mat. Elbows are close to the body. Head stays in line with spine. Hips stay on mat. Protect lower back by sending tail bone down toward the mat. Exhale: Keep abdominals lifted as you release the arc, lengthening spine as torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs. <\/p>\n
Also Known As:<\/strong> Swan prep, swan dive prep, rising swan<\/p>\n Super Power:<\/strong> Core and hip flexor workout<\/p>\n Equipment Needed:<\/strong> Exercise mat<\/p>\n Difficulty:<\/strong> 2 out of 10<\/p>\n Overview:<\/strong> Swan in Pilates is an extension exercise performed on the mat. It is an ideal exercise to counter stretch for the many forward flexion exercises in Pilates mat workouts. This is a beginner stretch that will prepare you for progressing to the advanced Swan Dive. It’s the perfect stretch to do after you’ve spent a long time sitting (e.g working at your computer, driving, or plane travel).<\/p>\n Quick Tips:\u00a0\u00a0<\/strong><\/p>\n A) Don’t Raise Torso Too High. <\/em> B) Use Your Back<\/em> C) Bend In Your Arms<\/em> D) Gaze Forward<\/em> F) Blocks<\/em> G) Lift Off<\/em> Engage abs. Lift belly button up away from mat. Abdominals remain lifted throughout the exercise. Inhale: Lengthen spine, sending energy through top of head as you press forearms and hands into the mat. Elbows are close to the body. Head stays in line with spine. Hips stay on mat. Protect lower back by sending tail […]<\/p>\n","protected":false},"featured_media":58614,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,34,35,42,44,45,38,39],"pose_anatomy":[52,54,56,58,59,60,61,63,62],"pose_chakras":[64,67,65,66,68],"pose_therapy":[75,87,88,90],"pose_drishti":[95],"pose_dosha":[101,100,99],"pose_meridian_lines":[],"class_list":["post-58613","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-back-bend","pose_types-balance","pose_types-chest-opener","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_anatomy-upper-back","pose_anatomy-wrists-arms","pose_chakras-base","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-confidence-building","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\n
\nProtect your back by keeping your abs lifted, your tail bone moving toward the mat, and hips on the mat.<\/p>\n
\nThe lifting should come from your back, not by placing all of the weight on your hands. There is little weight on your hands. You could even lift your hands off the mat briefly.<\/p>\n
\nStraighten your arms only as much as is comfortable, and as much as allows you to maintain the connection of hips and legs with the floor. Do not force yourself to raise all the way with straight arms. If you need to bend your arms a bit, that’s okay.<\/p>\n
\nIf you have neck pain, keep your gaze forward rather than up.<\/p>\n
\nPlace a block under each hand.<\/p>\n
\nTuck toes under and lift legs off mat.<\/p>\n","protected":false},"excerpt":{"rendered":"