Child's Pose to release the lower back after the backbend · Windshield wipers, lying or seated, to bring the hips back to neutral
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
Begin on your hands and knees in a neutral tabletop.
Slide your right knee forward toward your right wrist and let the shin angle across the mat. The more diagonal the shin, the kinder it is on the knee — let your hips choose the angle.
Flex the right foot, drawing the toes back toward the shin, to support the knee. Slide your left leg long behind you, the 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 toward your right hip until the knee goes quiet.
Walk your hands back beside your hips and press down to lift the chest tall. Let the hips sink toward the floor as the heart rises — a gentle backbend.
Square your hips toward the front of the mat as far as is comfortable, and let your gaze soften forward and slightly up.
Find your edge — about 60–80% of your capacity, a real stretch but never forcing. Be still, and let the shape do the work. Stay, then repeat on the second side.
Why practice it
Draws the front hip into strong external rotation, opening deep through the outer hip and glute.
Lengthens the hip flexors and the front of the thigh on the long back leg.
Lifting the chest adds a gentle backbend that lightly tones the lower back and opens across the front of the body.
Stimulates the Liver, Gall Bladder, Kidney, Stomach and Spleen meridian lines.
An upright, awake shape — grounding through the hips while the heart stays lifted and open.
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Take care
Knees first. This shape can drive pressure into the front knee, especially when the hips are tight. Keep the front foot flexed and, if you feel any pinch, bring the 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 front knee.
Keep the backbend gentle. If the lower back complains, lower the chest slightly or come forward into a fold instead.
Come out slowly. After a long hold the joints feel tender for a moment — that passes; move gently into your counterpose.
Coming in & out
Into the pose
From tabletop or Cat (hands and knees)
From Downward-Facing Dog — draw one knee forward toward the same-side wrist
Out of the pose
Lower the chest and walk the hands forward to fold into Sleeping Swan, or press the floor away and rise back to tabletop.
Tuck the back toes, press back to Child's Pose to rest.
Common questions
What's the difference between Swan and Sleeping Swan?
Swan is the upright version, chest lifted, so more weight sits right above the front hip — a deeper hip opener with a gentle backbend. Sleeping Swan is when you fold forward over the front leg, which softens the backbend and lets the hip release with gravity. A classic sequence is a couple of minutes tall in Swan, then folding down into Sleeping Swan.
What's the difference between Swan and Pigeon?
The shape is nearly identical — Swan is the Yin name. The difference is intention: in Pigeon you tend to stay active and engaged, while in Swan you relax the muscles and let gravity soak into the deeper tissues of the hip. Same legs, quieter approach.
Is Swan safe for the knees?
It can drive pressure into the front knee, especially when the hips are tight, so keep the front foot flexed and, if you feel any pinch, draw the foot in closer to your hip until the knee goes quiet. Approach with great care, or skip it, with a meniscus injury or any knee instability — the sensation should be in the hip, never the knee.
How long do you hold Swan in Yin Yoga?
Most people hold Swan for 1–5 minutes per side, often flowing from a minute or two upright into Sleeping Swan for the rest. Settle in, soften, and come out a little sooner if you ever need to.
Swan is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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