Swan and Sleeping Swan pose, is a great way to vigorously open the hips.
In Yin Yoga Swan the pose looks like Pigeon pose from more dynamic styles of yoga.
But why do we call this pose Swan pose. Well like my teacher Bernie Clark would say, the intention is different.
The intention in Yin Yoga’s poses is to hold them more passively, for a longer time than other styles of yoga, a to get into the deeper connective tissues. The look may be the same when you see Pigeon and Swan, but again the intention makes the pose a different experience and gets deeper into the body. Some would even say the tension release is more apparent after a deeper stretch.
Pigeon would be held anywhere from 5 to 10 breaths, whereas Swan pose is held anywhere 1 minute for beginners, and more intermediate to advance hold 3 to 5 mins. This allows time to help those tissues release. Not just a quick stretch, which sure can feel good but may not give us long lasting results of openness in the hips.
Holding poses roughly 1 minute or longer 3 - 5 mins is considered, Yin.
There are many benefits to long held postures, in a passive way and one of them is getting into the deeper connective tissues to release tension where it may be stored past the muscles, like in our fascia, tendons, ligaments, cartliage and our joints.
Read more below for the benefits of practicing Swan pose from a Yin Yoga perspective.
But, first…
The Yin Yoga Practice
In Swan pose, not everyone will look the same in this pose (well any pose really).
It’s important not to go too deep into the pose at the start. Or go to an “edge” where we think we should be.
As time creeps up, while you hold in relative stillness, it can make the posture really hard to remain in it. The longer the hold, and if you go past your edge, moving too deep too fast, you may risk injury. All of a sudden you might get the urge to come out, rather than marinating in the pose to really work into the deeper tissues.
When we proceed with caution, gradually approaching our edge, we are able to stay and hold for a longer time, thus getting more benefits.
We don’t want feel a strong physical intensity in the pose right away, as we want to marinate in this pose for at least 3-5mins (or longer if you’re doing okay).
Let the body open slowly.
A dull achy feeling is what we are after!
Approach your EDGE gradually, stay relatively STILL and hold for TIME.
TIME is our magic ingredient. TIME allows the muscles to relax and our deeper connective tissues (also referred to as yin tissues) begin to get stimulated. TIME also allows change to occur in the yin tissues. More strength, mobility and range of motion in the fascia, ligaments, tendons and joints.
There are many ways you can be in and deepen Swan pose.
KEEP READING as the next sections outline different variations you can try with props to help you choose, enhance and modify the pose for YOU!
Keep in mind, practice with INTENTION and ATTENTION and only hold as long as you can still be breathing calmly.
RELAX your muscles in the targeted area, which in SWAN and SLEEPING SWAN pose, is your outer hips, gluteal muscles and for some back leg’s front hip/hip flexor.
Pain is not gain in Yin Yoga!
Also to note, do this pose if you do not feel any pain (pain can be defined as pinching, stabbing, numbing, stinging, tingling, sharp or warming sensations).
If you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling, keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the pose, and again come out immediately, if you feel pain.
AVOID THIS POSE if you have any knee issues or back concerns.
Always consult your physician or medical doctor prior to trying out this pose, especially if you have a known physical condition or any symptoms or even doubts about trying this pose. Remember you know your body best!
Physical & Mental/Mindful Benefits of Swan and Sleeping Swan Pose:
Vigorous hip opener (2)
External rotation is quite a lot for the front leg’s hip (2)
Quadricep and hip flexors stretch for the back leg (2)
Lower back compression (2)
When we stimulate the meridian lines according to Traditional Chinese Medicine, they are linked to vital organs and emotions are tied to them. Once specific meridian lines are stimulated it can help us release those strong emotions:
Meridian lines stimulated in this posture are not just one vital organ, its a few…the liver, kidney, stomach, spleen, gall bladder and urinary bladder (2)
Release anger, resentment, irritability or “flying off the handle” (6) with stimulating the Liver meridian (4)
Release emotions like worry, fear, insecurity, and weak will power, with stimulating the Kidney Meridian(6)
Release excess feelings of worry and focusing too much on a topic when we stimulate the spleen (6). The stomach and spleen act together as a pair, yang (stomach) and yin (spleen) organs to each other (7). You can’t stimulate one over the other, you’d be stimulating both.
How to get into Swan and Sleeping Swan Pose?
From Table top bring your RIGHT knee forward as far as you can
Your shin doesn’t have to be lined up with the top of your yoga mat, but we try to aim to bring it up more
Notice how high your back leg’s hip is sitting. If its not resting on the earth, bring a block or maybe a blanket under your right hip, gluteal muscles
When your front leg is set and you’re supported by either the earth or a yoga prop
Now begin to slide the back knee to help you settle in, widening your legs further apart
Keep your chest upright here to allow your hips to settle down, prior to lowering your chest down
Let GRAVITY do its thing before lowering your torso and chest down to sleeping swan, stay at least for 30 seconds to 1 minute with chest upright!
***Taking your time with lowering your torso, allows you to asses if your front leg’s knee is okay? Make sure you don’t feel pain in the knee (or anywhere in the body)***
Keep the “Goldilocks’ position” in mind when moving into the pose, you want to feel something, but not too much sensation AND you don’t want to feel nothing at all (coined by Bernie Clark) (5). Find that just right position to hold for time
Check in and ask yourself am I feeling a physical sensation in the targeted area, which is the outer front hip, gluteal muscles and hip joint?
Notice if you feel the targeted area, if you do feel something, stay, breathe and notice if this sensation changes with TIME
NOT deep enough? Try staying longer in the hold or removing a yoga prop if you were using one
When COMING OUT and bringing back movement proceed with caution and move SLOW!
Move into your COUNTER POSE.
Don’t forget to do the other side, LEFT leg/knee forward
Caution: make sure to not feel any pain in the knees and back
Counter Pose for Swan and Sleeping Swan Pose
For counter poses move or don’t move, find what works for you, after you come out of a long held posture you will learn and know what you prefer, below are some ideas:
Child’s Pose is a nice one to find stillness if that’s what you’re craving
Opting for stillness, come out of pose and either sit still or
Lay on your back in Corpse pose / Savasana to observe the effects of pose
Ground your feet to the earth wider than hip bone distance, lean back on your hands and windshield wiper your bent legs back and forth
Take your legs straight out in front of you and lean back on your hands and bring the chest forward. Allow your head to go back if your neck feels okay to do so
Downward dog is also nice to get into right after holding Swan pose
Legs up the wall without a wall. Here you would take your legs straight up, souls of your feet point to the sky, as you’re laying down. This allows the blood to run down the legs (or up the legs depending how you look at it from a laying down position)
Each day is different, assess what you need in the moment, not where you think you should go, as the body becomes vulnerable from holding the postures in stillness and for time. Take your time.
Move out of the pose slowly, and choose your counter - move, don’t move!
Different Variations of Swan and Sleeping Swan Pose
You can do Figure 4 pose on your back rather than weight bearing your knee
Using props as will be discussed in the next section which makes the pose capable of many variations
Swan and Sleeping Swan Pose with using Yoga Props!
If you struggle to stay in stillness and for time in this posture, try using props!!
You can also use no props, and try Swan to see what the pose feels like, this gives you an opportunity to discover what yoga props you may want to use.
A general rule for using props…BRING THE EARTH UP TO YOU.
Some suggestions for Swan and Sleeping Swan pose:
Bolster under the forearms, to lean on them rather than having your forearms or hands placed on earth. Especially if you can’t bring your chest down to sleeping swan
Bolster under the torso; bolster is placed horizontally wise across your torso and/or lower ribs
Bolster under the chest/lower ribs; bolster would be placed horizontally across the chest
Blanket folded and placed under your back knee for extra cushioning
Block under the forehead
Block or bolster under the back legs hips
Try out different props you have, see what works best for you!! You may be that person that uses every prop out there or maybe you practice with nothing.
FINDING THAT GOLDILOCKS POSITION is key!!
Compare, and be curious to discover your pose.
Keep in mind, go to a place where you feel something, but not too much, and can hold for time.
REMEMBER Anything longer than 1- 3mins is considered more Yin-like!
Enjoy this strong external rotation and opening for your hips!
ALWAYS KEEP IN MIND when practicing Yin Yoga, be the OBSERVER, move SLOW and with ease, slowly approaching your edge rather than striving to go to some defined EDGE.
Don’t feel pressure to look like anyone else.
Start your practice from within and ask yourself where do I feel it?
What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as the Yin yoga master, Bernie Clark would say, and intuitively you will know.
This doesn’t come easy, it comes with practice.
Namaste,
Marzena
More on the Blog - Discover and try other Yin Yoga pose
Sources
Yinsights by Bernie Clark https://yinyoga.com/yinsights/sleeping-swan/
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com
https://yinyoga.com/yinsights/sleeping-swan/
How Emotions and Organs Are Connected in Traditional Chinese Medicine https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196
How Emotions and Organs Are Connected in Traditional Chinese Medicine https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196
Goldilocks’ Position, Bernie Clark https://yinyoga.com/newsletters/volume-1-january-2010/
https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196#liver
https://fiveseasonsmedicine.com/the-stomach-meridian-root-of-life-after-birth/
Swan and Sleeping Swan pose, is a great way to vigorously open the hips.
In Yin Yoga Swan the pose looks like Pigeon pose from more dynamic styles of yoga.