Swan pose with Neck Roll

To do the Swan pose with neck roll in Pilates, you need to be lying down on your stomach. Move your arms near your head and bend them form the elbows. Place your palms on the mat on either side of your head.

Now lift your chest off the floor and face forward. Ensure that your spine is straight and is not curved to either your right of left. Stiffen the muscles of your back and your glutes. Keep your feet together with the big toes touching each other, and foot soles facing upwards.

Relax your shoulders and stretch your neck, nice and long. Inhale, and turn your head to the right and pause. As you exhale, rotate your head to your left. When turning your head to your left, lower your face slightly. In this step, you mimic a swan when it turns its head from right to left.

This movement is slow and graceful. As you move your head from side to side, keep your upper back and the rest of your torso and legs firm and immobile. It is only your neck and head that move.

Continue to do this semi-circular movement of the head for between seven to ten times, or as long as you are comfortable. This movement helps in nourishing the tendons and ligaments around your neck and throat, and also your shoulder muscles. It also increases the circulation of blood to your brain and face.

Now you can introduce a variation her. Lift your chest further off the mat, by making your arms straight. As you do this you need not lock in your elbows, but keep your arms flexible. Inhale, and as you exhale, drop your chest to the floor and simultaneously lift your legs.

You will need to press against the floor with your palms to lift your chest up. Do this rocking movement for about five to ten times. For kids this would feel more like a game.

When you do this movement, you engage the muscles of abdomen. You will need to use your arms to control the downward movement of your chest. Be careful not to bang your chin against the floor. So do this movement too, gracefully and slowly.

You can introduce a further variation by extending your arms in front of you and do the rocking movement. To relax after this somewhat tiring exercise, you may come into the Child pose. To do this you can be in a kneeling position and stretch your arms in front of you, bend forward from your hips and rest your forehead to mat.

Sources:

Pilates Exercises: Neck Roll, The Swan

http://www.youtube.com/watch?v=wtscBbgw5Zk

How To Do Swan with Neck Roll

http://pilates.about.com/od/pilatesmat/ht/SwanNeckRoll.htm

Classic Pilates Mat Exercises Online: The Swan-Neck Roll

http://www.easyvigour.net.nz/pilates/h_cswan1neckrollbeg.htm