Swan Lift Pose
Beginner: Swan pose can be challenging for the beginning yogi as it is a deep hip opening pose. Be gentle with yourself, and go no further than your hip and groin muscles can afford. While you are learning this posture, you can put a block or towel under the hip of the front leg. The aim is to keep the hips even so give your body the support it needs to express the pose.
Advanced: Swan pose is a graceful and elegant posture for the advanced yogi. Tuck your tail slightly and lift the chest. Keep lifting from the back of the head and the shoulders. Your hips are level - beautiful. Now, can you pull belly to spine on the exhale? Focus on lifting the chest, not compressing the spine. Arms are straight, gaze is lifted slightly. Feel the serenity of this pose.