This exercise is an advanced version of the Swan. It requires spine articulation in the movement and then endurance and strength in the erectors of the spine.
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 flat on the ground. Inhale to prepare and then exhale as you slide your shoulders down your spine and reach your elbows towards your back pockets. Inhale as you begin extending your spine reach your head towards the ceiling and extend the spine. Inhale at the top and exhale as you release your hands and reach them above your head and then rock back on the forth over the front of your body. After three rocks replace your hands in a completely extended position. Repeat 4-5 times
Things to think about
This exercise is fun! Have fun doing it. But be sure that you are opening the front of your body and maintaining a long spine. Imagine the shape that you make at the top of the extension, and then try to keep that shape intact as your body rocks.
Make sure that your shoulders are sliding down your back during the entire exercise. The width across your collar bones will allow you to find the most efficient movement of the spine.