B. SWAN
Starting Position
Lie prone with chest, hips and thighs on rollers. Knees are off the edge of
rollers, feet are dorsi-flexed. Elbows bent, hands placed beneath shoulders. Use
headrest to support the forehead in neutral position.
Movement Sequence
Inhale: Create length through your spine.
Exhale: Extend your spine to lift your chest off the rollers.
Inhale: Lift spine higher into extension.
Exhale: Lower to starting position placing both halves of the body equally on
both rollers.
Imagery
Allow rollers to nestle into hip flexors.
Keep your belly from dropping between the rollers.
7
