DAY 5
It’s Sunday Funday! Join me on the beach for some deep heart opening. Day 5 of my #PilatesEveryDamnDay challenge is Swan. Boost strength and flexibility in your spine and core all at once with this gorgeous exercise.
1.) Begin laying down with legs in a parallel position, hip distance apart. Press down through all ten toes to activate the legs. Place the hands next to the shoulders with elbows drawn in tight to the sides like grasshopper legs. Slide your shoulders down to prep.
2.) Inhale draw your abs in, exhale to lift the heart. Come up as high as you feel you can with your shoulders down and neck long. Maintain drawing your abs in the entire way up and the entire way down. Repeat this swan several times slow and controlled.
3.) Hold your Swan at the top and try lifting one hand off at a time. Test your stability. Reach out of your toes and crown. Grow longer with every breath.
For more challenge: Lift both hands of the mat as you rise up and down. Hold at the top for 5 breaths. Keep your legs together.
Beginners Tip: Don’t worry about lifting your back into full extension. Instead, focus on core engagement, shoulder and neck alignment. Keep the collar bones open completely and flat. Lower abs pulled in for support of your low back.
Did you give it a go?! How do you feel? Longer, stronger and more aware I hope. Feel free to ask any questions. I am here for YOU, yes you!
Want to join my 30 day challenge?! Take a pic or video of you practicing this mat exercise for the chance to win my “Pilates Six Pack Video Series” and my “Detox Your Life Ecourse.” Hashtag #PilatesEveryDamnDay and tag me @EpicSelf. Show me your Swan!
