The Work · Move 8 of 10
Why this one
After all that flexion, we open the front of the body with a gentle back-bend, the swan’s softer cousin.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Lie face down with your hands under your shoulders. Press gently to lift your chest into a comfortable back-bend, keeping your hips heavy on the mat. Hold, then lower slowly.
Keep in mind
Lift only as far as feels good, shoulders relaxed away from the ears.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →