| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | 34 Classic Exercises |
| Types: | Back Bend, Balance, Chest Opener, Prone, Seated & Floor, Strengthen, Stretch |
| Anatomy: | Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Neck |
| 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 |
Lie on stomach with legs together. Hands by head. Lift abs away from floor while sending tailbone to the floor. Press through hands into Swan, maintaining a long spine and lengthened neck. Release arms to side as body rocks forward. Maintaining the arc position of the body, the legs will lift up. Rock back onto thighs, lifting chest, and maintaining extension and arc position of body. Repeat.
Strengthen back and hip extensors.
Swan Dive For Prenatal: If you’re 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.
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Super Power: Strengthen back
Equipment Needed: Exercise mat
Difficulty: 6 out of 10
Overview: Swan Dive is a classic Pilates exercise with spinal extension.
Precautions: Avoid lifting chest and extending spine too much that you feel a pinch in the lower back. Maintain the length in the back by lifting abdominals to spine and sending tailbone to the mat. Prevent legs from releasing the arc shape by engaging glutes, inner thighs, and back extensors. Swan Dive should not be performed until you have learned and practiced the Swan.
Quick Tips:
A) Swan Dive for Weak Lower Back
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.
B) One Arm & Opposite Leg
If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.
C) Advanced Swan Dive
To make Swan Drive more challenging, reach right arm and right leg at the same time, while keeping left side of body anchored to the floor. Hold. Switch sides.
D) Swan Dive To Loosen Tight Hips
If you have tight hips, modify the position by only lifting your upper body.
E) Swan Dive For Prenatal
If you’re 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.
F) Limit Forward Tilt
Use abdominal muscles to maintain stability of spine and limit forward tilt of pelvis to prevent pain in lumbar spine.
G) Intended Position
In the intended position, use spine extensor muscles to lift chest, and leg extensor muscles to raise legs off the mat.
H) Rolling Forward
When rolling forward, tense extensor muscles of hip, lift legs up and move body weight forward to bring chest to mat.
I) Rocking Chair
Create a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.
