Sleeping Swan

How to

1. Begin in a tabletop position on your hands and knees, with wrists aligned under shoulders and knees under hips.
2. Slide your right knee forward towards your right wrist, allowing your right foot to rest under your left hip.
3. Extend your left leg straight back, toes pointing down and aligned with your hip, ensuring the leg is relaxed.
4. Inhale deeply, elongating your spine; as you exhale, gently walk your hands forward and lower your torso over your right leg.
5. Rest your forehead on the mat or on stacked fists for support, maintaining a soft gaze inward or eyes closed to enhance relaxation.
6. Hold the pose for 3-5 minutes, focusing on deep, slow breaths to release tension and deepen the stretch.
7. To exit the pose, press through your hands to lift your torso gently, bringing your right leg back to meet the left in a tabletop position.
8. Repeat the pose on the opposite side, sliding your left knee forward and extending your right leg back.

Benefits

• Stretches the hips, thighs, and groin, enhancing flexibility in the lower body.
• Releases tension in the lower back, providing relief from discomfort and tightness.
• Promotes relaxation and stress reduction through mindful breathing and extended holds.
• Encourages a calming and grounding effect, supporting emotional balance and mindfulness.
• Stimulates the digestive system by gently compressing the abdomen, aiding in digestion.