Archival Swan Dive - Pilatesology

Archival Swan Dive

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Learn 3 archival variations of the Pilates Swan Dive with Shari Berkowitz. In this quick video, Shari and her student Roccio Cárceles demonstrate the setup, correct alignment and each step into the full movement. The arm position changes in each position; try each out and get diving! Visit Shari for teacher training, workshops and lessons at The Vertical Workshop. Our thanks to Shari’s student Roccio Cárceles and The Contrology Cohort in New York City where this was filmed.

What Others Are Saying


  1. Author
    Shari Berkowitz 4 weeks ago

    Hi, Martin!
    I’m so glad you checked out this recording! I work on all of these versions and while the one most of us know with our arms alongside our ears and palms up is “easiest” (because of the elongated latissimus dorsi pulling on the thoracolumbar fascia letting us access our spinal extensors and gluteals more) I favor the one with arms by side and palms facing forward. Why? Because I really hard to work harder without the help of that elongated latissimus dorsi ! Oof!!
    – Shari

  2. Martin 4 weeks ago

    So great seeing an explanation of that last version! I think I’ve only come across it once briefly in archival video––so great to get more detail! Thanks, Shari!

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