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Coming up either out of Downward Dog or Child's Pose, we're going to do Swan which is prone
the opposite direction of your Pigeon Pose. Hands right underneath the shoulders. Knees
hid width apart and you can start by extending one leg, try to keep that parallel hips square,
active core, pull the navel into the spine, nice soft neck, relax. And now we're going
to bring it forward by the head down towards the mat. Point that toe up towards the ceiling,
elbows in towards the side, keep breathing, inhale exhale up, lift, hold just for a minute
into a plain position and release it down. Big inhale, come up extend that back leg,
soft elbows and we're going to release. You can really see how this lengthens and elongates
but as well as create a balance challenge for the core and your center of gravity. Come
neutral. And you can do about seven wraps, seven to eight wraps on each side just so
you can balance that out on both sides.