From a tabletop position, slide one shin forward, angling it across the mat. The front foot can be flexed to protect the knee. Extend the opposite leg long behind you, ensuring your hips remain level and squared toward the front of the mat. Lower your torso over the front leg, supporting your weight with your forearms, a bolster, or by resting your forehead on the mat.
This pose is renowned for targeting the piriformis muscle, which can contribute to sciatic discomfort when tight. It increases external rotation and flexibility in the hips, alleviates tension in the lower back, and improves circulation in the pelvic region. The passive, held nature of the pose encourages a meditative state, helping to release stored emotional tension often held in the hips.
Hold Swan Pose for 3 to 5 minutes on each side. Incorporate it into your practice 2 times a week to maintain hip health and prevent the stiffness associated with modern sedentary lifestyles.
Learn about Yin Yoga Poses > Happy Baby Pose, Seal Pose, Supported Sacrum, Toes stretch, Sphinx Pose, Butterfly Pose, Supine Twist, Child’s Pose, Caterpillar Pose, Dragon Pose, Shoelace Pose, Square Pose, Swan Pose, Half Splits, Saddle Pose
