Swan

Also called Pigeon Pose, Swan or Sleeping Swan is a nice hip opener. The more weight you put in your hips, the more you will feel the opening.

Hold Time

3-5 minutes

Benefits

• Strong external rotation of front hip
• A good hip opener where gravity can do the work
• A good stretch for quadriceps and hip flexors of back leg
• Compresses lower back for a moderate back bend

Entering and Exiting

Enter: You can enter in many ways, but one way is to come to Tabletop position, shoulders over wrists and hips over knees. Move your right foot between your hands and swing your foot under left shoulder. Flex the right foot and aim to keep your right shin parallel to the front of your mat. Slide your left leg back. Sit up straight (swan) or fold forward (sleeping swan). Keep your weight centered, or wiggle around and make micro-adjustments until it feels good.

Exit: Slowly shift your weight to your right and swing your left leg out from under you. Or, put your hands on the floor in front of you and push back to downward facing dog.

Modifications

• Stay on hands or elbows instead of folding fully forward
• Keep your weight in your hips as you lower

Contraindications

• Be careful if you have inner knee issues
• If your hips are tight, bring front foot back toward your center

Counter Poses

• Child's Pose
• Swan on other side
• Windshield wiper your knees from side to side
• Any hip opener