Sleeping Swan Pose: Eka Pada Rajakapotasana (Yin) | Yin
Benefits
Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for letting go.
Props
Blanket, block, or bolster optional.
Hold Time
3 to 5 minutes
Cautions
Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Sleeping Swan Pose
From a hands and knees position, begin to bring your right knee forward toward your right wrist. Gently guide your right foot across your mat, allowing your shin to angle comfortably. Slide your left leg straight back behind you, untucking the toes and letting the top of the foot rest on the mat. Square your hips as best you can, using a blanket or block under the front hip if it feels lifted. Inhale to lengthen through your spine. As you exhale, slowly begin to fold forward, walking your hands out in front of you. Lower onto your forearms, or rest your forehead on stacked hands, a block, or the mat. Let your breath guide you here and allow the body to soften into the pose.
Exiting Sleeping Swan Pose
When you are ready to come out, bring awareness back to your breath. Press your hands into the mat and slowly walk them back toward your body, lifting your chest with care. Tuck your back toes under and begin to shift your weight into your hands. Gently slide your front leg back to return to hands and knees. Pause for a moment before moving to the other side.