Swan
Lying on your stomach with your forehead to mat, pelvis is neutral and legs are externally rotated, hip width distance apart. Elbows are bent with palms in line with the shoulders, palms down to mat.
How to do it
Inhale: Lengthening the crown of the head away from the tailbone.
Exhale: Engage the abdominals, simultaneously pressing the palms to the mat, lifting the upper torso up off the mat, elbows bent and keeping the connection with the abdominals. Pause and if you feel you have the flexibility, you may straighten the arms keeping soft elbows at all times.
Inhale: Relax the shoulders, breathing deeply to the lower lungs.
Exhale: Lower the torso down, to starting position.
Repeat 4 times
Be mindful
- Do not over extend the lumbar spine.
- Remain connected to the abdominals throughout this exercise.
- Head always remains in line with the spine.
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.