- Difficulty: Beginner/Intermediate
- Equipment Needed: Mat (I love using the Contrology Folding Mat.)
- Reps: 3-5
- Warning: Not ideal for some low back issues.
- Questions: Contact us here
Swan Prep 2 on the Mat
Swan, and all extension in Pilates is challenging the longest extension possible. Which means, when you do Swan you’re focusing on length and not height. But because Swan on the Pilates Mat uses the hands it’s tempting to use the arms to help you lift. Which is why this Swan Prep 2 or sometimes just call Swan Prep is key in your Pilates Mat practice.
Use the hands to help you get longer. The muscles of the back will take you higher as you are ready!
Laying on your stomach place your hands under your shoulders. If shoulders are tight slider your hands a little wider. If you have handles you can use them. Placing the hands on the handles with your shoulders lined up with the handles. Reach your legs long behind you. Feet pressing into the Mat. Spin the inner thighs up, this will make you feel like your legs are internally rotated. Reach your tailbone towards your feet and lift your frontal hip points up.
Maintaining your legs reaching pull your heart forward as your hands energetically pull back. Lifting your chest without pushing your lower back down. Head follows your spine. As you lower reach your heart longer. Repeat.
If going well, eventually practice a “drop catch.” Pressing up, reaching the arms wide to the side as your legs lift. As the legs lower replace the hands. Repeat. When that goes well remove the Swan Prep’s and enjoy the Swan!
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!