Movement · Back Care Series
The Swan (Gentle Extension)
The Work · Move 9 of 15
Starting position
Lie face down, legs mat-width, hands under the shoulders, elbows pinned to the ribs.
How to do it
Inhale to gently press into the hands, reaching the chest forward and up into a small, supported extension. Exhale to lengthen back down. 5–6 times.
Keep in mind
Slide your shoulder blades into your back pockets. · Lengthen forward and out — don’t crunch the low back.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →