Swan

A yin hip-opening shape with one leg folded forward and the other extending back, explored through support, stillness and patient attention.

“Fold in softly. Support the body. Listen through the hips.”

Swan is a quiet yin variation of the pigeon family. The front leg folds across the mat while the back leg extends behind. Rather than aiming for a deep shape, the practice is to meet sensation with enough support that the body can stay, breathe and observe. The pose often reveals the difference between useful sensation, protective gripping and strain.

The purpose is not to place the shin in a fixed position or to lower the body to the floor. The purpose is to find a sustainable hip shape where breath, weight and sensation can be noticed without force.

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 manageable for the knee.
4. 4Extend the other leg back along the mat.
5. 5Let the pelvis settle towards support rather than towards the floor.
6. 6Place a blanket, block or bolster under the front hip if there is space.
7. 7Stay upright, or fold forward over props.
8. 8Allow the hands, forearms or chest to be supported.
9. 9Remain for several slow breaths before changing sides.

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

• •Where is the clearest sensation?
• •Does the front knee feel quiet?
• •Is the pelvis hanging in space or resting into support?
• •Can the spine soften without collapsing into discomfort?

Let the breath show how the shape is being received. If breathing becomes sharp, shallow or held, explore more height, more support or a smaller angle in the front leg.

Observe the relationship between the front knee, hip and pelvis before adding depth. Many students need more support than they expect. A settled shape often looks less dramatic and more breathable.

Reflect after practising:

• •What kind of sensation appeared in the outer hip?
• •Did support change the quality of the pose?
• •Was there any signal from the knee?
• •Could you stay without bracing?

Rather than mistakes, you may notice:

• •Forcing the front shin towards parallel
• •Letting the front knee take the stretch
• •Hanging the pelvis without support
• •Twisting the pelvis to reach the floor
• •Holding the breath

• •Keep the front heel closer to the pelvis
• •Place a blanket under the front hip
• •Stay upright on blocks
• •Fold over a bolster
• •Practise Reclined Figure Four instead

• ✓The front knee feels settled.
• ✓The pelvis has enough support.
• ✓Breathing remains available.
• ✓Sensation feels clear rather than sharp.
• ✓The body can leave the pose without urgency.