PILATESOLOGY ENCYCLOPEDIA
Long Box: Swan
LEVEL
Advanced
SETUP
2 springs, Footbar down, Box in Long position, Headpiece down
REPETITIONS
3x
GOALS & BENEFITS
- Strengthens postural muscles and improves issues arising from slumping forward
- Strengthens seat and hamstrings
- Increases flexibility and extension of spine
- Encourages full utilization of lungs
TIPS & CUES
- Relax neck and lower the head to the mat when tense.
- Focus stays on the abdomen- “hollow and scoop” the abs.
- If the back is strained, knees may bend until the practitioner can control the position of the spine.
- Arms beat rapidly to get the heart pumping.