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Swan prep

The coach doing swan prep

How to do it

  1. Lie face down, forehead on the mat, legs long. Arms bent by your sides, forearms on the mat.
  2. Breathe out and lift your breastbone a little. Let your neck and head follow, eyes on the floor.
  3. Hold, then lower your chest, then your head. Lift only as far as feels easy in your low back.

Try it in a session

Pranamo plans a session for you each day, with moves like this one at your level, a voice that talks you through them, and a timer. It is invite-only while we build it.

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