Swan on the Small Barrel

Swan on the Pilates Small Barrel is very similar to Swan on the Spine Corrector. You would do it here over the Spine Corrector because you don’t have a Spine Corrector, you were already using the Small Barrel because that was right for your body or the height of the Spine Corrector makes you nervous. The movement, challenge and connections are the same. Using the Small Barrel can help you find how to rock your Swan for your Mat practice.

Reach tailbone for the heels & heart forward while lifting legs & chest.

Using the apex of the barrel as a guide start with your belly button 2 inches or slightly in front of the apex. Hands are on the floor. Reach the legs to straight behind you and spin your inner thighs up. It’ll feel like internal rotation in the femurs. To see if you’re in the right spot lift the legs up. Then reach one arm forward as if you’re doing Swimming. While we are setting up for Swan you want to reach the arms forward to be in the spot for Swimming so you can go from Swan to Swimming and Rocking with few adjustments. If you can’t lift your arms without balancing slide back. A little goes a long way. Once you can find a spot where you’re able to balance with your arms forward reach your arms wide to the side.

Then with a long neck, and without holding your breath lift your legs. Your chest will reach forward as it goes down and then lift your heart forward and your chest will lift up but your legs will reach out and slightly down. Using your center (stomach, legs and upper back) continue to rock back and forth.

If going well reach the arms forward and transition into Swimming.

Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!