How To Do The Swan In Pilates?

How To Do The Swan In Pilates?

The Swan is a Classical Pilates exercise. This exercise is similar to the yoga Cobra pose. Its performed after the Saw. This is a great exercise for stretching your spine.

Begin by lying flat on your stomach, face down on the Mat; your arms bent with your elbows close to your sides, and your palms are facing down. Make sure your elbows are up and legs are together. Float your hands off the Mat, press your hip bones into the Mat, and slowly lift your chest off the Mat.

Press your hands back down on the Mat and lift your upper body higher, float your hands off the Mat as you begin to lower then place your hands back on Mat as you return to the starting position.

The Swan can also be performed with a Magic Circle between the hands.

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