Swan / Sleeping swan

From downward facing dog bring your left leg forward, placing the left knee behind your left wrist. Now flex your foot and gentle bring it forwards. Check in with how your knee feels. Now sink the hips down on your mat. Tuck your right toes and walk your right foot back behind you for as far as it goes. Although make sure the hips stay in one line. Now place your right leg on the mat, you can soften the knee with a blanket. Have a moment in swan to settle into your body. If it feels good then come down onto your elbows and maybe even sinking the forehead down onto a bolster or the floor. You can support the chest with a bolster if that ables you to relax deeper into the pose. 

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To come out of the pose, use your hands to push the floor away and slowly roll up. Now tuck your right toes and press yourself back up to downdog, slowly releasing the left leg backwards. It can feel really good to give the legs a nice shake! Repeat on the other side. 

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Benefits

• Deep opening of the hips

• Stretch of the IT band and buttock in front leg

• Nice inward rotation in the hip of the straight leg 

• Stretch of the hamstrings and quadriceps in the straight leg 

• In swan there is a compression in the lower back 

• Stimulates all 6 lower body meridians

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Contra indications  / modifications and prop use

• Knee issues: If there is any tension in the back knee then place a rolled up blanket above the knee to take the pressure off. If there is tension in the front knee you can place a folded blanket underneath to make it softer or draw the foot in closer towards the pelvis. 

• Lower back issues: Place a bolster underneath the hips so there is more support in the pelvic area. It might feel better to stay in Swan instead 

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Alternative pose

Eye of the needle