01/27/2026
Swan for back extension 🦢
Focus on extending through your upper and mid back rather than dumping into your low back.
Initiate by drawing your shoulder blades down away from your ears toward your back pockets—think flat, not pinched together. Maintain that connection as you peel up into extension and close the carriage.
Gently press your p***c bone into the mat to support and protect your low back. Remember: if your back moves, your carriage should move too.
I like one high red spring, or one red + one yellow (Balanced Body reformer).