The advanced swan focuses on the entire posterior chain, back muscles, glutes, whilst opening and stretching the chest muscles.
This exercise is considered an advanced level exercise. But this tutorial is FOR EVERYONE! 😉
The advanced swan is a challenging exercise on the reformer, mostly due to the box which doesn’t lend itself to our pivot point. It is beautiful when performed on the ladder barrel, but as it is a part of the classical repertoire we are covering it here in our tutorial and also in our CLASSICAL REFORMER PILATES PROGRAM. A wonderful opener of the anterior chain, front chain of the body; if you hold stress in your chest you need this one! Also a fabulous exercise to feel the participation of the glutes in any back extension and lift. We will as always cover our equipment set up and then dive into the particulars of this exercise handing you tips and hints so that you can move freely and confidently.
Pilates depends on certain technical foundations, understanding these better will set you up for success in your practice; protect you from injuring yourself; as well as teach you the best alignment your body can achieve! Plus, practicing with the right form, you’ll get A TON more out of the exercise, your level will increase quickly if you stick to it, and so will your results!
How To: Pulling Straps, How To: The Snake and Twist, How To: The Roll Over, How To: The Short Spine, How To: The Long Spine
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