Yin Yoga · Intermediate

Sleeping Swan

Hold

1–5 minutes per side (Full Swan 1–3 min, then lower into Sleeping Swan 1–3 min)

Classes featuring this pose

Begin on hands and knees in a neutral tabletop.
Slide your right knee forward toward your right wrist, letting the shin angle across the mat. The more diagonal the shin, the gentler it is on the knee — let your hips decide the angle.
Flex the right foot (draw the toes back toward the shin) to support the knee, and slide the left leg straight back, top of the foot resting on the floor.
Before you settle, check the front knee. If you feel any pinch, draw the front foot in closer to your right hip until the knee goes quiet.
Let your weight settle evenly over the front hip and square the hips toward the floor as far as is comfortable. Chest lifted, this is Full Swan — a gentle backbend.
To move into Sleeping Swan, walk your hands forward and lower your chest over a few breaths — onto your forearms, a bolster, or the mat.
Soften completely. Let the muscles go and let the shape do the work. Stay 1–3 minutes in each stage, then repeat on the second side.

A deep hip opener that lets gravity, rather than muscular effort, draw the front hip into strong external rotation.
Stretches the quadriceps and hip flexors of the extended back leg.
Full Swan adds a gentle backbend that lightly compresses and tones the lower back.
Stimulates the Liver, Kidney, Stomach, Spleen, Gall Bladder and Urinary Bladder meridian lines.
A grounding, surrendering shape that settles the nervous system — well suited to a slow, calming practice.

From tabletop / Cat (hands and knees)
From Downward-Facing Dog (more advanced — draw one knee forward between the hands)

Press the floor away with your hands and slowly rise.
Tuck the back toes, press back into Downward-Facing Puppy or Down Dog, then rest in Child's Pose.

Knees first. This pose can drive pressure into the front knee, particularly when the hips are tight. Keep the front foot flexed, and if you feel any pinch, bring the front foot in toward the hip until the knee is comfortable. Approach with great caution, or skip, if you have a meniscus injury or any knee instability.
If the hips don't open easily, slip a folded blanket under the seat of the bent-knee side so the pelvis stays level and weight doesn't dump into the knee.
Come out slowly. After a long hold the joints feel fragile for a moment — that passes; move gently into your counterpose.

Hold: 1–5 minutes per side (Full Swan 1–3 min, then lower into Sleeping Swan 1–3 min)
Level: Intermediate
Target areas: hipship flexorsquadricepslower back
Meridians: liverkidneystomachspleengall bladderurinary bladder
Props: bolsterfolded blanket
Counterpose: Windshield Wipers (lying or seated) to internally rotate the hips back to neutral · Child's Pose — especially welcome after Full Swan

Practise with me

Find this shape inside a full class — every one free to follow on YouTube. For a guided path, join the membership, or start with a free program.