Swan
| Similar Pose Names: | Swan prep, Swan dive prep, Rising swan |
|---|---|
| Category: | Matwork |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Arm Balance, Back Bend, Balance, Chest Opener, Prone, Seated & Floor, Strengthen, Stretch |
| Anatomy: | Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back, Wrists & Arms |
| Chakras: | Base, Heart Centre, Sacral Centre, Solar Plexus Centre, Throat Centre |
| Therapy: | Confidence Building, Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta, Vata |
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.
Alertness. Patience. Transformation. Confidence.
A) Swan With Neck Roll: when lifted look first to left and stretch, then roll chin down to chest, then roll chin up to right and stretch. Return chin to centre position. B) Swan Dive: release arms from swan position, extending them straight alongside your ears. Body will rock forward and legs will come up. Keep inner thighs and glutes engaged, abs lifted, and shoulders integrated with core. Extend arms out and rock back and forth keeping a long arc shape.
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Also Known As: Swan prep, swan dive prep, rising swan
Super Power: Core and hip flexor workout
Equipment Needed: Exercise mat
Difficulty: 2 out of 10
Overview: 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).
Quick Tips:Â Â
A) Don’t Raise Torso Too High.
Protect your back by keeping your abs lifted, your tail bone moving toward the mat, and hips on the mat.
B) Use Your Back
The 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.
C) Bend In Your Arms
Straighten 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.
D) Gaze Forward
If you have neck pain, keep your gaze forward rather than up.
F) Blocks
Place a block under each hand.
G) Lift Off
Tuck toes under and lift legs off mat.
