Swan Pose

Swan pose – This yin yoga pose is a softer version of pigeon pose, and it’s a great way to stretch into the hip joints.

Benefits: When our hips are open and flexible, we enjoy greater ease in the low back. This pose relieves hip pain and sciatica, and stretches the knees and ankles. With the forehead resting on the backs of the hands, this pose also calms the mind and soothes the nervous system.

How to: Sit with your knees bent and allow them to fall to the right. Flex into the right foot to protect your knee, and angle your heart in the same direction as the front knee. Bring the hands to either side of the right leg and inhale to sit tall, lengthening the spine. If you feel a nice stretch in the hips, stay here. If you want to deepen the pose, move the torso forward on your exhale. Move your belly button toward the right knee as you hinge from the hips and begin to fold over the right leg. Prop yourself onto your elbows and rest here for a breath or two. For an even deeper hip stretch, lower yourself and rest your forehead on the back of your hands. Hold this pose for 5-10 breath cycles, inhaling deeply and exhaling completely. Work on relaxing your head, shoulders and jaw, and just let gravity do its thing. Come out of this pose slowly and move your legs around a bit before moving to the left side.

Mantra: “Focusing on my breath allows me to relax and let go.”