Things You'll Need:
- Yoga mat
- Yoga block(s)
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Step 1
Come into table top position with your hands and knees on the mat. Your hips and hands should be about shoulder-width apart with your arms stretched straight down.
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Step 2
Begin the swan pose by drawing your left knee up to your left wrist. The placement of your foot will depend on your level of flexibility. In the full swan posture, your toes will reach your right wrist; however, if you need to keep your heel down, that is okay as well. For beginners, it is often easier to rest the heel in the crease between your upper thigh and abdomen.
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Step 3
Stretch your right leg out behind you as you bring your left knee forward. You want the top of your foot flat on the mat as you point with your toes, lengthening the leg. Keep your arms and spine straight. At this point, you may want to place one or more blocks under your left hip for support as you drop into swan pose.
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Step 4
Walk your hands forward, taking care to keep your hips straight and square. Do not allow your left hip to drop forward or your right hip to roll open. If you feel your hips turning, use another block to keep them straight. Continue walking your arms forward until your chest rests on your upper thighs. Hold the position for at least five full breaths before gently coming up to table top and repeating on the opposite side.
