Yin Yoga · Intermediate

Swan

Hold

1–5 minutes per side

Time your hold

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 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 practise 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.

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.

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.

At a glance

Hold: 1–5 minutes per side
Level: Intermediate
Target areas: hipship flexorsquadricepslower backchest
Meridians: livergall bladderkidneystomachspleen
Props: folded blanketbolster
Counterpose: Child's Pose to release the lower back after the backbend · Windshield wipers, lying or seated, to bring the hips back to neutral

Common questions

How long do you hold Swan in Yin Yoga?

Most people hold Swan for 1–5 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.

Is Swan suitable for beginners?

Swan suits you best once you have a little Yin experience. It's still accessible if you ease in slowly, use props where you need them and respect the cautions on this page — never force the shape.

What does Swan stretch?

Swan mainly works the hips, hip flexors, quadriceps, lower back and chest. Draws the front hip into strong external rotation, opening deep through the outer hip and glute.

Do you need props for Swan?

You don't have to, but a folded blanket or bolster can make Swan more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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Classes featuring this pose

Yin for Digestion 70 min · A 70-minute Yin class for digestion that works the Liver and Gall Bladder lines through the inner legs, side body and gentle twists to stimulate the digestive organs. All levels. 60-Minute Beginner Yin 60 min · A 60-minute beginner Yin class — a gentle full-body stretch with 3-minute holds and no props, guided with calm, clear cues. Perfect if you're new to Yin. Full-Body Yin 90 min · A 90-minute full-body Yin class with minimal cues and 5-minute long holds — a silent, meditative deep stretch for the spine, shoulders and hips. All levels.