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Swan

Set up and Movement:

Lie prone on the mat, elbows bent resting on the forearms and hands. Chest slightly lifted off the mat.

Inhale lifting the chest higher, extending the arms fully.  Back lifting into full extension.

Exhale lower back to start one vertebra at a time.


Form Check:

Legs straight. Be mindful to not put cervical spine in over extension.


Props and Modifications:

Reduce range of motion, only lifting half way.  Use extra padding.

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