We've spent several days rolling the spine now, but for every roll, there's been an un-roll too, lengthening the spine along the mat, elongating the spine's curves with a strong powerhouse at the root.
Now we're ready to open the spine out further into our first backbends and here comes #swandive.
Many of us have a bit of a love/hate relationship with Swan Dive and the preparatory Swan. Louise says "it used to feel really challenging for me. I didn’t necessarily hate it, but it was hard to even feel those vertebrae in my upper back, let alone move them! Practice, practice, practice. Now it feels great, achievable and functionally it’s a really useful exercise to help my posture."
"I love teaching swan, for the simple reason that it felt so liberating to me when I finally 'got it'. I like to share that. Plus, movement-wise, I think it’s what we all need a little bit of."
So, for all of you reading on your mobile device... time for some Swan to alleviate the text neck!