Swan & Sleeping Swan

Swan & Sleeping Swan

*** Do not practice this if you have bad knees, especially the inner meniscus.  Watch how much pressure is put on the knee, using props like bolsters or blocks to help.  Practice when cleared by your physician. - If your hips are too tight, that is where the pressure goes - to your knees.  Bring the front foot in more toward your thigh, if not bringing the front foot under your hip or front thigh.

To come into the pose: From hands and knees or Down Dog, bring one knee forward in between your hands and allow that front foot to slightly move in toward the other hip, extending the leg behind you.  Keep your hips square, aware that one hip isn't raised or opening out to the side.

Swan Pose

This posture is a hip opener, hip flexor stretch and a moderate back bend, compressing the low back.  

* Make sure your back foot isn't turned in and that your back foot is a straight extension of the leg.

* Walk hands or finger tips back toward the hips.

** As this is a back bend, pay close attention to your low back and any pain that may be there, walk the hands forward again.

Spend 1-3 minutes here, then move to Sleeping Swan

 Sleeping Swan

(shown below)

Alternatives & Options:

* To protect the front knee, keep the foot flexed before coming forward.

* Use a block under the hips or right under the buttock of the front leg, if you are not as deep into this posture as shown in my pic.  You could also lay on a bolster or pillow under chest.

* If you are flexible, bring the front foot forward, laying your chest on your front shin.

Spend 1-3 minutes in Sleeping Swan

Coming out of the pose:  Use your hands to push the floor away and come out as gently as you entered.  Move into a gentle Down Dog. After Down Dog, feel free to spend some time in Child's Pose or Windshield Wipers (seated or lying down) before moving to the other side.

*** Some info taken from "The Complete Guide To Yin Yoga" by Bernie Clark