Find Your Flow® With The Swan



Every Friday from 19 November to 31 December , we will be working on The Swan (Also known as The Cobra or The Arch position)


  1. It improves spinal flexibility and joint health which can feel great
  2. It helps improve our posture 
  3. It strengthens our back muscles
  4. It opens up our hips
  5. It opens the front of our shoulders and chest
  6. It works on the distribution of force through our body so that we don’t over work or neck or lower back
  7. It can improve overhead reach and function

Email to let us know your Whys.


Common Restraining Forces In Our Body:

Tight ankle, hips and thoracic spine.

How to Support this movement?

We will be modifying range of motion or hand positioning to help get the most the exercise.



(How will you record the movement? Choose one frame to work on)

Did you start the movement with your hands in front of your shoulder, wider than shoulder width, under your shoulders, beside your ribs?

Were your hands close to your body, at the edge of your mat or wider than your mat?

Did you come up to straight arms?

How did it feel? Were there any focal areas that lit up or felt strained?



(What’s most important about this movement?)

Distribution of extension through the front of your body (ankles, hips and upper spine). It’s very easy to give all the extension to the neck and low back but we will try to avoid that.


Finding YOUR Flow 

Clear Distraction from 7am – 8am every Wednesday. Put on your favourite Pilates Playlist. We would love to hear what your favourite Pilates playlist is. Let us know through

Warm Up :

We will be working on spine mobility in all directions including gravity assisted extensions, ankle and hip mobility into extension, wrist mobility and shoulder stability.

The Flow Time:

We will be doing 2 – 3 variations each week allowing you to build confidence with the movement. We will be pairing the movement with some active recovery in the Roll Up, Inch Worm and some Hip Hinge stability.