Coming up either out of Downward Dog or Child’s
Pose, we’re going to do Swan which is prone the opposite direction of your Pigeon Pose.
Hands right underneath the shoulders. Knees hid width apart and you can start by extending
one leg, try to keep that parallel hips square, active core, pull the navel into the spine,
nice soft neck, relax. And now we’re going to bring it forward by the head down towards
the mat. Point that toe up towards the ceiling, elbows in towards the side, keep breathing,
inhale exhale up, lift, hold just for a minute into a plain position and release it down.
Big inhale, come up extend that back leg, soft elbows and we’re going to release. You
can really see how this lengthens and elongates but as well as create a balance challenge
for the core and your center of gravity. Come neutral. And you can do about seven wraps,
seven to eight wraps on each side just so you can balance that out on both sides.