SWAN

1. Begin this posture lying flat on the stomach. Place both palms directly under the shoulders, palms down and fingers pointing forward. The toes are inverted.

2. Inhale and raise the head back, then pressing on the palms, raise the shoulders, chest and abdomen off the floor until the elbows are straight. Hold.

3. Keeping the palms flat on the floor in the same place, exhale and slowly move into a kneeling position so that the buttocks rest on the heels, the thighs press against the abdomen and the forehead touches the ground. Hold.

4. Inhale and move the body back into the first position and then while exhaling lower the body slowly back to the beginning lying position.

COMMENTS: The movements and breathing should be kept slow and gentle, in complete harmony with each other. The head should be kept well back in the first position.

BENEFITS: The first movement flexes and strengthens the spine, shoulders, arms, wrists, chest, throat and pelvic area. The second movement effects the abdominal area, increasing its flow of blood and energy. The abdominal organs are massaged and the second position also limbers the knee and hip joints. The shoulders and arms receive a good stretch, toning the muscles and preventing fat deposits. This posture is good for straightening the back and shoulders. The movements help the peristaltic activity, therefore maintains healthful digestion and elimination. The Swan can also reduce the abdomen.