How to Do the Swan Pose in Pilates

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By Margaret M
eHow Contributing Writer

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The swan pose is a basic Pilates extension pose that can be practiced in combination with other poses. It is similar to the cobra pose in yoga.

Difficulty: Moderately Easy

Instructions

Step 1

Lie face-down on your mat, with your legs extended behind you. Ideally, your legs will be together; however, you can also practice the pose with your legs hip-width apart.
Step 2

Engage your abdominals by pulling your navel to your spine.
Step 3

Place your palms under your shoulders, your elbows close to your sides. Inhale and lift your abdominals from the mat. Keep your shoulders spread away from your ears and the crown of your head lifted toward the ceiling.
Step 4

Exhale and lower your upper body to the mat, keeping your elbows bent and close to your sides.
Step 5

Repeat the exercise three to five times.