Swan
A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.
1 min
Inhale to lift, exhale to lower
1Setup
Lie face down, legs together, toes pointed. Hands under shoulders, elbows close to body. Forehead rests on mat. Pubic bone presses into mat.
2Execution
1. Engage glutes and draw navel up. 2. Inhale, lengthen spine, lift head and chest. 3. Press through hands to rise higher (don't push up). 4. Keep hip bones on mat. 5. Exhale, lower with control, lengthening forward. 6. Lead with the crown of head. 7. Repeat 5-8 times. 8. Rest in child's pose after.
Tips for Better Form
- ✓Length before height
- ✓Keep neck long, don't crunch
- ✓Legs stay active and together
- ✓Use back muscles, not just arms