The Work · Move 8 of 10 · hold, 2–3 times
Why this one
After all that flexion, we open the front of the body with a gentle back-bend — the swan’s softer cousin.
How to do it
Lie face down with your hands under your shoulders. Press gently to lift your chest into a comfortable back-bend, keeping your hips heavy on the mat. Hold, then lower slowly.
Keep in mind
Lift only as far as feels good, shoulders relaxed away from the ears.
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? →