Swan Pose is going to be the opposite direction of Pigeon Pose, where you're prone. So, you're working on extension to the spine rather than flexed and in an upright position.
So, bring your front leg with a slight turn out so you've got your heel pointed towards the inside thigh of the back leg. Weight is distributed in the back leg above the knee joint. You're opening up the hip flexor muscles in the back leg. And, you're going to have an active quad in the front leg. And, we're going to leap with our chest. And, again try to relax and breath. Soften the pose first. Make sure you've got full active range of motion before you release into a prone position. Now, beginning your hands can just be right here in back of you. And, as you feel you've got more strength and control over the movement you can bring your hands in front. Try not to rest fully on the thigh. You want to keep your belly lifted, navel into spine and keep breathing. Exhale, roll up. Come to neutral. And, again take time to make sure that the heel stays slightly turned away from the bent leg. And, your weight is distributed above the knee joint in the back leg. Open up your hips, come up, release forward. Think of elongation not slouching, out up and over the top of the thigh. And, as you breathe and relax into the movement you can get your hips towards that back heel on the bent leg. Keep breathing. Inhale, exhale. Come up, bring your knees side by side. And, release back into neutral. Soften your hips as you release out of swan.