Sleeping Swan Pose

1. Starting Position:

   • Begin on all fours in a tabletop position. Ensure your wrists are aligned under your shoulders and your knees are under your hips.

2. Lunge Forward:

   • Bring your right knee forward towards your right wrist. Allow your foot to slide to the left so that it's positioned in front of your left hip.

3. Extend Left Leg:

   • Extend your left leg straight back behind you, keeping the top of your foot on the ground. Your left leg should be straight and in line with your hip.

4. Lower Your Body:

   • Slowly lower your torso down towards the mat. You can rest your forearms on the ground for support or stretch your arms forward, placing your forehead on the mat if comfortable.

5. Gentle Relaxation:

   • Allow your hips to sink down towards the ground while ensuring your back leg remains extended. Keep your weight distributed evenly, feeling a gentle stretch in your hips and legs.

6. Hold the Pose:

   • Breathe deeply and hold the pose for 30 seconds to 1 minute, or as long as comfortable. Focus on relaxing your shoulders and neck.

7. Return to Starting Position:

   • To come out of the pose, gently press into your hands to lift your upper body, then bring your right leg back into the tabletop position.

8. Repeat on the Other Side:

   • Switch to the left side by bringing your left knee forward and extending your right leg back. Repeat the same steps.

Tips:

• If you feel any discomfort in your knees, consider placing a folded blanket or a yoga mat under them for extra cushioning.

• Always listen to your body and ease into the stretch; it should feel comfortable, not painful.