Swan Pose Yoga

In recent years, yoga, which is popular in Southeast Asia, has been welcomed by Chinese women, and yoga courses have been launched in various gyms. There are many different yoga poses, some simple and some complex. Swan pose yoga is an entry-level yoga move that mainly exercises the abdomen, promotes abdominal blood circulation, and promotes digestion. It is an important part of yoga weight loss. Mastering the technique of Swan Pose Yoga is the first step in exercise.

Swan pose yoga technique recommendation 1

1. Please sit on the mat in your normal sitting position with your back straight.

2. Inhale, bend your right knee, make the right knee and right foot parallel, and place them completely on the ground, with the thigh as close to the calf as possible at 90 degrees. Stretch your left leg fully backwards, with the front of your left thigh, knee, tibia and upper toes touching the ground. Pay attention to keeping your hips straight, rotate your left thigh outwards, keep the instep of your left foot firmly on the ground, tighten your abdomen, retract your ribs, and let your shoulders sink backwards and parallelly, keeping your upper body perpendicular to the ground. Place your left and right hands on your right knee, support the sole of your right foot with your left hand, and stretch your arms. Extend your spine and keep your torso straight. Exhale, relax your knees, keep your hips straight, sink your right hip down, and press the ground as hard as possible. Hold for a few breaths.

3. When you exhale again, bend your body forward from the hips, with your forehead, chin, and chest pressed against the ground in turn, until your chin and chest are completely on the ground. Extend your arms forward above your head, with your palms on the ground and your fingers pointing forward. Keep your hips in the correct position and your buttocks on the same plane. Make sure your right calf is flat at 90 degrees on the mat. Maintain a few sets of natural breathing and feel the tension in your hips.

4. Inhale, support your body with your hands, and slowly straighten your upper body back to normal. Use your hands to lift your upper body, lift your hips up, sit bones and knees, and come to the Downward Dog pose. Alternate between relaxing your legs, then switch legs and practice on the other side.

Swan Pose Yoga Technique Recommendation 2

1. Sit on the ground in cane pose. Bend your left knee so that your left knee and left foot are completely on the ground, with your left heel resting on your right groin. Fully extend your right leg back behind you, keeping the front of your right thigh, knee, shin, and upper toes flat on the ground. Place your left hand on your left knee, pinch the sole of your right foot with your right hand, and stretch your arms. Extend your spine and keep your torso straight.

2. Exhale, bend your body forward from the hips, and lower your forehead, chin, and chest toward the ground in sequence until your chin and chest are completely on the ground. Extend your arms forward above your head, with your palms on the ground and your fingers pointing forward. Hold this pose for 10 to 30 seconds, breathing normally.

3. Raise your torso and return to the cane sit. Switch legs and repeat the pose.