Prone Press-Swan
The Pilates swan: face down with the hands under the shoulders, the back lifts the chest and the arms press it up to straight elbows, the legs long and active; then lower.
How to do it
Setup
Face down, hands flat under the shoulders, elbows in, legs long and together, glutes lightly tight.
Steps
- Lift the head and chest, then press the arms straight to arch the upper back.
- Keep the legs long and the hips on the floor.
- Lower the chest slowly, one section of the spine at a time.
Common mistakes
Throwing the head back: the neck stays long, eyes forward. Pushing up with the arms alone: the back lifts first, the arms follow. Pinching the lower back: lengthen the legs away and keep the arch in the upper back.
Breathing
Inhale lifting, exhale lowering.
