Back extension is such an important part of your overall balance and strength. And in a well-rounded Pilates workout, it is vital to keep the spine flexible and strong by moving it in all ways. Further, performing swan on the mat is a great way to open your chest and improve your posture.
Lay on your stomach with your elbows bent next to your waist, chest on mat, and legs reaching long and in first position (V feet).
Inhale as you press into your palms and begin to lift your head, neck and shoulders away from the mat.
Press your hips into the mat and continue lifting your upper body and straightening your arms to your potential, pulling navel to spine throughout.
*Keep your neck long, thinking of not wrinkling the back of the neck.
*Think of the extension coming from the upper-middle of your back (around the bra line).