Sleeping Swan

A quiet yin posture that folds the body over a bent front leg, inviting sensation through the outer hip, back body and pelvis.

“Fold slowly. Support the body. Let sensation have space.”

Sleeping Swan is a yin variation of a pigeon shape. The front leg is folded beneath or across the body while the torso rests forward. The posture asks less of range and more of patience. It offers time to notice how the hips, spine and breath respond when effort is reduced.

The purpose is not to place the shin in a particular shape. The purpose is to find a sustainable fold where sensation is clear, steady and spacious enough to stay with.

1. 1Begin on hands and knees.
2. 2Bring one knee forward behind the same-side wrist.
3. 3Angle the front shin in a way that feels available.
4. 4Extend the back leg behind you.
5. 5Let the pelvis settle towards the floor or onto support.
6. 6Stay upright for a few breaths.
7. 7If it feels appropriate, begin to fold forward.
8. 8Rest the forearms, hands, head or chest on support.
9. 9Remain for several quiet breaths before changing sides.

Instead of searching for the “correct” position, notice:

• •Where is the strongest sensation?
• •Can the front knee feel unforced?
• •Is the pelvis hanging, gripping or supported?
• •Does folding forward change the quality of the breath?

Let the breath show you the difference between intensity and strain. If the breath becomes sharp, held or effortful, explore more height, more support or a smaller shape.

Observe the relationship between the front knee, pelvis and breath. A student may look deep in the shape while relying on tension to stay there. Support can make the posture more available than depth.

Reflect after practising:

• •What happened when you added support?
• •Did the sensation stay steady or keep increasing?
• •Could your jaw, belly or hands soften in the fold?

Rather than mistakes, you may notice:

• •Forcing the front shin towards parallel
• •Letting the front knee feel compressed
• •Collapsing the pelvis without support
• •Holding tension in the shoulders
• •Pushing into sensation too quickly

• •Place a blanket under the front hip
• •Keep the torso upright
• •Rest the forearms on blocks or a bolster
• •Bring the front heel closer towards the pelvis
• •Practise on the back as a figure-four shape

• ✓Sensation feels steady enough to stay with.
• ✓Breathing remains available.
• ✓The front knee feels unforced.
• ✓The body can leave the shape slowly.