Yin Yoga · Beginner

Reclined Swan

Reclined Swan yin yoga pose
Save this pose

At a glance

Hold
2–5 minutes per side
Level
Beginner
Target areas
hipsglutesouter hiplower back
Meridians
gall bladderliverkidneystomachspleen
Props
folded blanketstrap
Counterpose
Knees hugged to the chest to settle the lower back · A reclined twist to release across the hips and spine

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Lie on your back with both knees bent and the feet flat on the floor.
  2. Cross your right ankle over your left thigh, just above the knee, and gently flex the right foot to support the ankle and knee.
  3. Let the right knee open away from you, so the shape makes a figure four.
  4. Reach your right hand through the gap between your thighs and your left hand around the outside of the left leg. Clasp your hands behind the left thigh — or hold the shin if that's within reach.
  5. Draw the left thigh toward your chest until you find your edge — about 60–80% of your capacity, a real stretch through the right outer hip but never forcing.
  6. Let your head, shoulders and lower back stay heavy on the floor. If reaching the thigh lifts the head, loop a strap around it instead, or rest the lifted foot against a wall.
  7. Be still, soften, and let the shape do the work. Stay, then swap sides.

Why practice it

Before you go

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Take care

  • Mind the front knee. Keep the crossed foot flexed to support the knee, and back off if you feel any pinch in the joint rather than a stretch in the hip. Take care, or skip, with a meniscus or knee injury.
  • If your head and shoulders lift off the floor when you draw the leg in, use a strap around the thigh or press the lifted foot into a wall so the neck and back can stay soft.
  • For lower-back or sacroiliac sensitivity, keep the draw-in gentle and shallow — the stretch belongs in the hip, not the back.
  • Come out slowly and hug the knees in before moving on.

Coming in & out

Into the pose

  • From lying on your back with the knees bent — cross one ankle over the opposite thigh
  • From a reclined position after Happy Baby or a reclined twist

Out of the pose

  • Release the hands, uncross the ankle and set both feet back on the floor.
  • Hug both knees into the chest for a breath or two to neutralise the hips.

Common questions

What does Reclined Swan stretch?

Reclined Swan draws the front hip into external rotation, so most people feel it in the glutes and the outer hip — the area that often tightens from sitting. Because you lie on your back, the lower back and knees stay well supported.

How long do you hold Reclined Swan in Yin Yoga?

Most people hold Reclined Swan for 2–5 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

What's the difference between Reclined Swan and Sleeping Swan?

Both open the hip in external rotation, but Reclined Swan does it lying on your back with the floor taking the weight, while Sleeping Swan is done face-forward over a bent front leg and asks much more of the knee. Reclined Swan is the kinder choice if kneeling hip openers bother your knees.

Is Reclined Swan safe for the knees?

It's usually gentler on the knees than the kneeling Swan poses because the joint isn't bearing weight. Keep the crossed foot flexed to support the ankle and knee, and back off if you feel any pinch in the joint rather than a stretch in the hip. Take care, or skip it, with a meniscus or knee injury.

Practice it

In a routine

The Day After 23 min · A 23-minute Yin routine for the morning after a long run — all lying down, no props, nothing deep. For heavy, aching legs and the day you have to get through anyway. Lower-Back Release 25 min · A gentle 25-minute Yin routine to release lower-back tension — length, decompression and hip release, held slowly with a built-in hold timer. All levels. Bedtime Wind-Down 25 min · A gentle 25-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer.

More classes like this

Yin Yoga for Hips Every class in the library for this part of you Yin Yoga for Lower Back Every class in the library for this part of you

In a class

Reclined Yin 70 min · A 70-minute reclined Yin class — every pose lying down, held long and slow, for deep stretch and total relaxation. Class 8 of the weekly series. Bedtime Yin 30 min · A calming 30-minute evening Yin practice to wind down for sleep — slow full-body stretches to release tension and quiet the mind. Day 2 of the Bedtime Challenge. Silent Yin 60 min · A 1-hour silent Yin class — a deep full-body stretch held long and slow with minimal cues and no props. Meditative and calming, for all levels.

Related poses

Sleeping Swan Sleeping Swan is a deep, gravity-led yin hip opener and the yin form of Pigeon. Learn the cues, benefits, hold time, props and the key knee cautions. Swan Swan is an upright yin hip opener and gentle backbend — the lifted precursor to Sleeping Swan. Learn the cues, benefits, hold time and key knee cautions. Reclined Twist Reclined Twist is a calming yin wind-down pose that releases the spine, lower back and outer hip. Cues, hold times and gentle disc-safe cautions. Happy Baby Happy Baby is a gentle yin opener for the inner groin and lower back. Cues, hold times and cautions to keep the head and shoulders grounded. Thread the Needle Thread the Needle is a gentle yin twist that opens the upper back and shoulders. Cues, hold times and neck-safe cautions to keep it kind.

Put it all together

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