Swan Dive 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

3

Repetitions:

5-8

Main Body Position:

Prone

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Lie on front
  • Legs and feet together
  • Point feet
  • Hands on mat, under armpits, fingers pointing forward
  • Elbows tucked into torso, pointing back
  • Tip of nose touching mat or hovering slightly above

Cues 💡

  • Push hands firmly down into mat and straighten elbows
  • Look up slightly, toward upper wall
  • Lift hands a hair off mat at the same time as kicking back of thighs up toward ceiling
  • Roll through front of body, lifting legs as high as possible throughout
  • Repeat, keeping momentum going
  • Aim to maintain exact shape of body throughout exercise
  • Gently squeeze legs and feet together
  • Maintain relaxed, unshrugged shoulders
  • Watch neck doesn’t overextend. Imagine keeping a softball between chin and sternum.
  • At the same time, keep chin lifted high enough so it doesn’t touch the mat

Breathing 🫁

  • Inhale (nose) to lift up
  • Exhale (mouth) to lower down

Modifications 🔧