Swan Pose

Swan Pose

Step by step

1. Lie on the mat face down. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders away from the ears. The legs are usually together but it is acceptable to do this exercise with the legs shoulder width apart

2. Your whole body is stretching long as you engage the abdominal muscles and lift the belly button up away from the mat. Keep the abdominals lifted throughout the exercise

3. Inhale and lengthen through the top of your head as you press your chest forward, articulating the spine as you arc the upper body in a smooth lengthening motion. The elbows stay close to the body, head stays in line with your spine and hips are on the mat. Keep your shoulders wide. The shoulder blades are settled down on the back, not popping up

4. Exhale and keep your abdominals lifted as you release, sequentially through the spine, starting with the low belly

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Bassam Younes
Meditation

Bassam Younes is a certified holistic counselor, transformational coach, and speaker. He has been teaching meditation for seven years.

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