Swan

Hi. I'm Lesa Logan, and I wanna nerd out with you on Swan on the reformer today. I know you might skip it. You might hate it. You might just feel like it's sticky. Here's the deal. You can do swan prep as long as you need. But if you're ready for swan, it's important you get your set up right.

So let's talk about that. You wanna place your feet either on the frame of the performer on the foot bar, and then you'll place your thighs. Put the box on that mid to upper thigh, so not on the crease. I promise you it'll make sense in a second. Your knees can go on the inside or the outside of the frame. You'll know this from doing a frog on the window chair called piano frog.

And then your arms are connected to your back. So not hanging out here, lifting them up by your ears, reach that tailbone towards your knees, and then keep reaching it towards your knees to lift up into the big backbend. A lower part way down, find a superhero position, boom, and then lift your arms up, get nice and long, and then you wanna lift your stomach to pull the carriage home. Again, big lift here. Nice, big backbend. And the second one's so important. Those knees stay straight, and you lift the upper back just a little bit.

And then you pull all the way in. To get out of it, you just take your feet to the foot bar, take your hands to the box, do a little push up, bird on a perch, drop a spring, and set up your pull straps. You're ready to go. Have fun.