Sleeping Swan Yin Yoga Pose Sleeping swan is a yin yoga pose. “Yin practice takes you deeper into where you are, not out to where you think you should be.” – Sarah Powers. Yin yoga teaches us the importance of stillness. It teaches us patience to allow for change. Lasting change doesn’t happen overnight. It takes time. Getting Into the Pose:
For more details on our products and services, please feel free to visit us at Yoga for athletes, Yoga for dancers & Dance teacher training • You can come into this pose either from Down Dog or from Cat pose (on hands and knees). Slide your right knee between your hands, lean a bit to the right, and check in with how your right knee is going to feel. If the knee is fine, flex the right foot and move it forward; if the knee feels stressed, bring the foot closer in toward the right hip. Now, center yourself so your weight is even. Try tucking the back toes under and sliding the back knee away. Do this a few times until your right buttock is on the floor or as low as it is going to get. Benefits: • A fantastic way to open the hips, allowing gravity to do the work • Strong external rotation of front hip • Provides the quadriceps and hip flexors a nice stretch Recommended Hold Times: • Hold three to five minutes. Maintain stillness. Try to let go of all muscular engagement – particularly in the hip and low back area. • Try doing this at least once a day for 21 days on both sides and watch and feel the changes that will take place. • If you are feeling it, you are doing it! Sometimes a subtle adjustment of the legs can increase the sensation in the front hip but reduce the stretch in the quadriceps of the back leg. You can decide where your priority is today. Cautions: • If you have sensitive knees (especially any problems with the inner meniscus), watch the pressure • If sensation becomes too intense in hip area, bring the front foot back, more toward or under that hip. Coming Out of the Pose: • Use your hands to push the floor away and slowly come up. Tuck the back toes under, plant your front paws in Down Dog position, and with a nice groan, step back to the Downward Facing Puppy. If you never liked Down Dog before, you will love it now! Joints Affected: •
Hips and lower back. Make sure the knees are NOT complaining!
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