How to do a Swan Yoga Pose

Video Transcript

"GINA KENNEDY: A really great hip opener is the swan pose. And Faith is going to demonstrate that with me today using a block to balance and level out your hips. So, I'm going to ask Faith to come into table top. Good. She's going to take her left knee and bring that knee in line with her left wrist and take her left toes over to the side. Now, depending on your flexibility, you might be able to bring your toes up to your wrist, or you might need to keep the heel closer into the groin. It just depends on whether you can roll this hip forward. What we don't want to do is roll back like this. So, we want to keep the hips square and moving forward. And one way to do this is to use a block under the hips so you can go ahead and relax. Now, I know Faith is a little bit more flexible, and keep her--keep her hips on the low block. So, you might build blankets or blocks up to however you need to be so that your hips are square, your leg is extended out long in back. So, you really want to think about lengthening that leg, and then, rotating your hips down. She's going to lengthen out through the crown of the head and just walk her hands forward. Good. So, that she can relax down, still keeping her hips square. Good. And she's just going to breathe. With each inhale, she lengthens from the tips of her fingers, down to her toes. And with each exhale, she descends her hips down deeper. Good. So, this block is just allowing her to keep her hips level and not rolled over to one side."