Kneeling on the floor as for cat/cow, bring the feet together and knees apart. When turning the wrists to point away from the body, bring the upper arms around the breasts or pectorals. As the legs are extended behind – keep moving the upper chest forward- so the elbows are at the centre point between torso and legs. The head, torso, hips and legs should be horizontal. The weight of the body is evenly distributed between the upper arms and tops of the toes.

• Massages the abdomen and internal organs
• Stimulates metabolism and digestive system
• Develops balance and muscular control
• Improves strength and flexibility of hands and wrists
• Tones hips and legs
• Strengthens neck and shoulders

• Pain in the wrists (keep knees on the ground)
• Collapsing wrists or arms (place blocks under shoulders or hips or keep knees on ground)
• Elbows pressed into breasts or ribs (move upper chest forward and bring around and then under ribcage into fleshy part of abdomen)
• Sinking hips or belly (stretch out through legs)
• Head on ground (lift upper chest and/or drop to knees)

• Ulcer
• Hernia
• High blood pressure
• Pregnancy

• Keep knees bent and on the floor
• Place blocks under shoulders or hips to help stabilise the body
• Practice with heels of feet pressed against the wall

• Mayurasana (peacock pose is an advanced version of swan) where the feet are lifted off the ground bringing the legs horizontal
• ½  peacock (Lift one leg horizontal – keep the other foot grounded)
• Padma Mayurasana (lotus peacock) For this very challenging variation, the legs are brought into full lotus and lifted off the floor.

• Heroes pose (Vajrasana)
• Child pose (Balasana)
• Cobra (Bujangasana)