Take handles out. Lie flat on your belly. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the chair. Squeeze buttocks and press pubic bone down into the mat. Extend body as much as possible. Push down on the board with both hands. Pinch your shoulder blades together (retract scapular) which will make your arms release the board a bit. Protract scapular back to the start position. Repeat. <\/p>\n
Super Power:<\/strong> Strengthen back<\/span><\/p>\n Equipment Needed:<\/strong> Exercise mat<\/p>\n Difficulty:<\/strong> 6 out of 10<\/p>\n Overview: <\/strong>This is a great warm-up for Swan Dive which is a classic Pilates exercise with spinal extension.<\/p>\n Precautions:<\/b> Avoid lifting the chest and extending the spine too much that you feel a pinch in the lower back.<\/span><\/p>\n Quick Tips For Swan Dive:\u00a0\u00a0<\/strong><\/p>\n A) Swan Dive for Weak Lower Back<\/strong> B) One Arm & Opposite Leg<\/strong> C) Advanced Swan Dive\u00a0<\/em><\/strong> D) Swan Dive To Loosen Tight Hips<\/em><\/strong> E) Swan Dive For Prenatal<\/em><\/strong> F) Limit Forward Tilt<\/em><\/strong> G) Intended Position<\/em><\/strong> H) Rolling Forward<\/em><\/strong> I) Rocking Chair<\/em><\/strong> Take handles out. Lie flat on your belly. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the chair. Squeeze buttocks and press pubic bone down into the mat. Extend body as much as possible. Push down on the board with both hands. Pinch your shoulder blades together (retract scapular) which […]<\/p>\n","protected":false},"featured_media":63533,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,155],"pose_types":[34,35,42,44,45,38,39],"pose_anatomy":[52,54,56,58,59,60],"pose_chakras":[64,67,65,66,68],"pose_therapy":[75,87,88,90],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-63531","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-wunda-chair","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_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"],"acf":[],"yoast_head":"\n
\n<\/em>If you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.<\/p>\n
\n<\/em>If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.<\/p>\n
\nTo make Swan Drive more challenging, reach the right arm and right leg at the same time while keeping the left side of the body anchored to the floor. Hold. Switch sides.<\/p>\n
\nIf you have tight hips, modify the position by only lifting your upper body.<\/p>\n
\nIf you\u2019re expecting, practice a modified Swan Dive. Begin on all fours with hands under shoulders and knees under hips. Raise one arm and opposite leg to shoulder height. Hold briefly. Come back to starting position. Alternate and repeat.<\/p>\n
\nUse abdominal muscles to maintain the stability of the spine and limit the forward tilt of the pelvis to prevent pain in the lumbar spine.<\/p>\n
\nIn the intended position, use spine extensor muscles to lift the chest, and leg extensor muscles to raise legs off the mat.<\/p>\n
\nWhen rolling forward, tense the extensor muscles of the hip, lift legs up and move bodyweight forward to bring the chest to the mat.<\/p>\n
\nCreate a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.<\/p>\n","protected":false},"excerpt":{"rendered":"