Where there is a Pilates apparatus there is a Swan! Like Teaser, Swan makes it's way around a Pilates studio. But unlike Teaser on the Pilates Spine Corrector, Swan here isn't as supportive a tool. In fact, while Swan on the Spine Corrector will teach you a thing or three about your Swan on the Mat, Wunda chair and more it also will challenge your control! Not only are you elevated and could easily nosedive instead of Swan dive but your equipment support space is about two-three inches. Definitely find your way to the Spine Corrector with your Swan but be ready to work on your hold, balance and reach!
Once you feel good about holding your Teaser here begin to challenge your practice by leaving your legs in one place reaching out as you lower your upper body and then lift it back up. Repeat 2 more times. If that goes well try to lift and lower your legs three times. If one of those needs some extra love an strength repeat. But, if they went well challenge yourself to lower both halves at the same time and then fold back up and reach for your Teaser. Repeat 2 more times! Then hop off on to the mat and see what your body learned.
The Swan is not a big movement. It's a very long see-saw like motion.
Facing away from the step place your center on the hump of the barrel and go ahead and drape over for a moment. Everyone will have their perfect Swan spot on the barrel and we need to find yours. With your hands on the mat try to lift both legs up and away, If it feels impossible move forward one little inch at a time. A little will go a long way here. Once you can hold onto your own legs here then start to reach one arm and then both arms forward. You're looking for a spot that you can hold this Superman position. If you can hold your body reaching in two directions here, then it's time to begin. If you cannot keep working your way forward or back on the barrel until you can.
Now that you're balanced reach your arms wide to the side and as you inhale and exhale feel how your body begins to rock forward and backward. Be careful not to try and do it with your head! The Swan dive here is not a big movement. It's a very long see-saw like motion. And, the toughest part of this whole thing is to not go too far in one direction. Focus on staying connected, reaching your arms from your back and your tailbone long. Rock 3-5 times and then go into Swimming here or rest.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!