Swan on the Pilates Cadillac is another amazing place in the Pilates studio to do a Swan. In fact, there are a couple ways to do the Swan on the Cadillac. One is more supportive and the other is more challenging. And, when you feel the length and strength of your Swan on the Cadillac (can also be done on the tower) you can feel and find your "Swan" in so many other places on the Cadillac and on your Mat and Reformer. Try the "baby" Swan first and if your shoulder mobility is strong and open then try the "bigger" Swan.
Reach your arms from your back, turn inner thighs up, press legs down.
With a spring from above hooked to your Push Through bar carefully pull the bar down in line with the vertical polls, both hands on the bar and your body long on the Cadillac. It's important that the bar does not go past the vertical polls. And that both arms are long reaching from your back. Reach your tailbone to your heels and press your legs long and together on the mat. Feel your inner thighs lift up so that you do not end up turning out your legs. Notice if you are "hanging" anywhere on the mat.
Prep: lifting your head and chest forward and then up allow the spring and bar to help you find lift and most importantly length. Then reach long and lower your head and chest back down. Repeat 3-5x. If going well, do the full Swan. If the prep is enough, carefully return your bar to a closed spring. Do not let go of the bar at any time until the spring is closed.
Full Swan: with your head down bend your elbows wide to find a "shave" feeling. Reach the arms back to straight and repeat 2-3x. If going well, then after you bend your elbows wide reach the bar up and away as your head, chest and spine begin to lift and get long. Continue to press your legs long and away. At the top make sure you are reaching away and not hanging off the spring. Then as you return back to start as you bend your elbow wide and reach the arms back to straight. After 3-5x carefully return the bar to a closed spring before you let go. Depending on your equipment, your head may have to turn to the side when down on the mat.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!