Swan Pose

How to

1. Begin in a tabletop position with your hands under your shoulders and knees under your hips.
2. Slide your right knee forward toward your right wrist. Depending on your flexibility, your right shin may angle back towards your left hip or be more parallel to the front of the mat.
3. Extend your left leg back, keeping the leg straight and the top of the foot on the floor.
4. Walk your hands forward and lower your torso over your right leg, resting your forehead on the mat or on a block for support.
5. Align your hips so they are facing the front of the mat, using a folded blanket under your right hip if needed for support.
6. Focus on your breath, taking slow, deep inhales and exhales through the nose, allowing your body to relax with each breath.
7. Gaze softly forward or close your eyes for a more inward focus.
8. To exit the pose, press your hands into the floor, lift your torso, and carefully bring your right leg back to meet your left, returning to the tabletop position.

Benefits

• Stretches the hip flexors and outer hips, increasing flexibility.
• Releases tension in the lower back and sacrum area, providing relief from back pain.
• Encourages mindfulness and presence through focused breathing, promoting stress reduction.
• Stimulates the digestive organs, aiding in digestion and elimination.
• Calms the mind and nervous system, providing a grounding effect.