You can do the Pilates exercise Swan on every single piece of Pilates equipment in the studio. And, the Swan Dive is also something that you can explore in as many places. So, if your Swan is ready to take flight playing with it here on the Pilates Wunda Chair is a lot of fun as well as a great amount of strength! On the Wunda Chair, you can feel if your body loses length in your extension because you have less support than you would on the Mat or Cadillac. Also, because of where the springs are you have to focus on not letting the pedal push you around.
Reach your tailbone long and away as your heart pulls forward and up.
With one middle spring on (or slightly heavier) place sticky pad at the edge of your chair and come on like your would for Swan. Then move a bit more forward over the pedal. You want your legs long and hugging together, tailbone reaching long so you don't collapse in your lower back. Shoulders pulling onto your back and heart pulling forward. Its easy to let the ribs fall towards the floor here. There is no support for them to lift up away from gravity. But, keep your upper abs engaged here to maintain length in your upper back.
Bend your elbows and pull your chest forward as you go down towards the pedal and your legs lift up and away. As you reach your legs long and your chest forward you and the pedal will rise. This will tip your chest up, continue to stretch your front and your legs will reach long and low. Then before you lose it you'll tip back the other way. Legs will lift up push your chest forward and down to the pedal. Repeat this dive 3-5x. You should feel as if you are one long piece.
Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!