SEATED SWAN POSE ...this posture is so juicy after a run or hike or even if you’ve been sitting too long. No matter if we are active or inactive our hips need some love, and deeper release.
This posture is a great way to get into your hips in a seated way where it’s pretty safe for your knees. It’s a bit more effort, then the typical seated swan, as you have to lean back and use your hands and arms to hold you up, in order to bring your knee closer to the body and keep hinging at your hips rather than rounding in the lower back.
Not pictured you can always lay down and do this posture laying down with your bottoms leg soup of the foot planted against a wall.
How to get into seated swan pose
come to a seat and extend both legs straight out. Like in staff pose/dandasana
begin to place your right ankle above your left knee. Make sure not to sickle your ankle.
begin to bend the bottoms legs knee and walk bottom foot close to Your body
make sure your chest stays open, no collapsing into your chest
hinge at hips to maintain the low back from rounding
play around with the position of your bottom leg and foot placement, approach your edge don’t push into this
come to a place where your body first natural resists and stop and hold the pose in relative stillness
place your hands behind you to support the posture as we are working the targeted area, our hip
remember to RELAX into the hips
breathe. Notice what sensations arise
hold posture for at least 1- 5mins to feel the benefits of a deeper release, as TIME is our magic ingredient
Key things to note, hold for time if you are feeling no pain. Dull achy discomfort is what we are after.
Target area(s)
hip in the top leg
top hip socket and surrounding deeper connective tissues of the hip
This seated swan pose variation is great for those that have knee issues. Since we are seated to hold the posture there is no weight being placed on the knee.
The other advantage of a seated variation of swan is that you can do another release for the neck as pictured. The front of your neck specifically, as it is common for us to ignore this region of our neck, it becomes important nowadays with “tech neck” we lean and look down too much. To counter the looking down position try this neck stretch. Remember to hold for time and breathe. If you feel dizzy come out! Don’t persevere if you can’t maintain a steady and calm breath.
Try to lean back puff your chest forward and lean the head back (if you don’t feel dizzy) to get a nice throat and front neck release.
Feels so good. Your hips and neck will thank you.
Be well.
Namaste,
Marzena