The Swan Pose is fantastic for people who want to improve the flexibility in their hips and spine. The sanskrit name for this pose is Ek Pada Raja Kapotasana. This is a great example of the different styles of yoga you may meet as you explore the topic. In some styles, it’s called King Pigeon Pose because of the way it pushes the chest out. The emphasis might be slightly different, but once you are in pose it will feel very similar.
As always, there are many variations on this pose if you’d like to make it easier – or want more of a challenge!
To make it easier, adopt a 90:90 position with your legs. If that’s too demanding, use yoga blocks to support you. The best option is to work with a skilled teacher who can help you move though the variations. To challenge yourself more, reach behind for your ankle with one or both hands.
You’ll notice my eye gaze (drishti) is to the sky. Another way to make things less challenging in yoga is to alter your gaze – start by looking forward then shift your gaze as you feel more comfortable and ready to move on.
There’s so much you can do with this pose. To explore it in all its glory, head to your local yoga studio for expert advice and coaching to learn the progressions that are most suitable for your needs. Our classes are popular but we usually have openings – please check our timetable and book online if you’ve been inspired to join us.
This pose not suitable for you? That may be the case if you have issues with your knees, hips or ankles – an excellent reason to discuss any health concerns with your yoga teacher. Try Eye of the Needle Pose (Sucirandhrasana) instead… pictures and post to follow!
Please consult your doctor before making changes to your lifestyle such as going on a diet or embarking on an exercise programme.