March MATness – Swan

Strengthening the posterior side of the body is an important component to your  “full” body health. When working in extension it is important to keep the spine supported by pulling the abs in and up. Also, focus on creating length between the vertebrae. For the swan, create a 4 way stretch within your own body. Imagine someone is pulling you from the top of your head, from your toes and from both sides of your arms. The full swan can take some practice, be patient and diligent with your practice!

Swan – Prep

1. Lie on your stomach, forehead resting on the mat, arms outstretched to the side, legs actively lengthening together behind you
2. Inhale and actively lift the arms off the mat – reaching to opposite sides of the room
3. Continue stretching the arms as you lift the head and legs creating as much opposition in the body as possible
4. Exhale as you rest down to the mat. Repeat 3-5x

Swan

1. Lie on your stomach, forehead resting on the mat, arms outstretched to the side, legs actively lengthening together behind you
2. Inhale and actively lift the arms off the mat – reaching to opposite sides of the room
3. Continue stretching the arms as you lift the head and legs creating as much opposition in the body as possible
4. Bend the arms and press your palms into the mat under your shoulders
5. As you actively press your palms into the mat lift the chest and press the legs into the mat behind you creating a stretch from the pubic bone up to the chest
6. Exhale with control as you quickly release the palms and reach the arms back to the sides rocking forward as the legs lift. Repeat 3-6x