Swan Dive
The Pilates swan dive: pressed up face down into a long arch, rock forward onto the chest as the straight legs rise, then back up onto the hands, the curve held throughout.
How to do it
Setup
Face down, hands under the shoulders, legs long and together.
Steps
- Press up into a long arch, the chest lifted and the hips on the floor.
- Bend the elbows and rock forward onto the chest as the straight legs lift.
- Rock back onto the hands and repeat, keeping the body's curve.
Common mistakes
Crunching the lower back into the arch: lengthen through the crown and spread the bend along the spine. Legs bending as they lift: keep them long and together. Rocking with a jolt: a smooth, even rock.
Breathing
Inhale rocking forward, exhale rocking back.
