This exercise is progressing the Classic Swan to increase strength in the spine extensors and improve posture.
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you and your hands placed flat on the ground by your shoulders. Inhale to prepare and then exhale as you slide your shoulder blades down your back and hollow out your abdomen. Inhale as you reach your head away from your tail until you have extended your spine as much as possible. At that top exhale and then release your hands from the floor as you maintain the same amount of extension in your spine and rock the front of your body forward. Then inhale as you replace your hands to the floor and find extension again. Your spine is literally rocking like a rocker.
Things to think about
This exercise combines both spinal articulation in the first part with spine extension in the next. It allows strength and endurance to be built in the spine.
We haven’t talked about shoulder organization in any of these swan exercises. To find the most efficient movement of the spine, it is so important to allow the shoulder blades to slide down the back so that you can find true spine articulation. It is often helpful at the top of the swan to shrug the shoulders a few times so that you can be sure that they are organized.