What you are practising
Introduce a small supported upper-back extension.
Muscles involved
Spinal extensors and shoulder-girdle muscles.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Swan preparation
Introduce a small supported upper-back extension.
Lie on your front with forearms supported and elbows slightly ahead of the shoulders.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on front · Mat; optional folded towel
Set up with support.
Lie on your front with forearms supported and elbows slightly ahead of the shoulders.
- Lengthen the crown of the head away from the pelvis.
- Lift the breastbone a small distance, using the arms only for gentle assistance.
- Lower slowly and relax between repetitions.
BreathInhale during the small lift; exhale to lower.
- Repetitions & pace
- 3–5 comfortable repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look diagonally down; keep the back of the neck long.
Choose the right version
- Make it easier
- Remain low on folded hands and practise length without lifting.
- A possible next step
- Increase control of the descent before exploring a larger range.
- Watch for
- Looking at the ceiling or pressing into a large low-back bend.
Suitability: Avoid painful extension and choose another position if lying on the front is unsuitable. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.