21 Day Challenge – Sleeping Swan

21 Day Challenge – Sleeping Swan

In preparation of mUvmethod launching our online content (coming later this summer) and to increase awareness of who we are and what we do, we would like to invite you to join our first of many 21 day challenges. Each challenge will be centered around teaching stillness 21 days at a time. The first challenge is 21 days of sleeping swan and begins March 7th. The challenge entails doing sleeping swan at least once a day and on both sides of the body. The beauty of this challenge is that if you do it you will experience something special.

Sleeping swan is a yin yoga pose. “Yin practice takes you deeper into where you are, not out to where you think you should be.” – Sarah Powers. Yin yoga teaches us the importance of stillness. It teaches us patience to allow for change. Lasting change doesn’t happen overnight. It takes time.

Join the challenge and we can all work together to become more calm, clear and connected despite the constant stimulus and distractions that are a part of the modern world. The effects of constant stimulus and distraction are having adverse effects on us all. Let’s ALL work together to create lasting change for us and the many generations to follow. Ghandi said “be the change you wish to see in the world.” Join the challenge. Be the change.

Please follow mUvmethod on Instagram and like us on Facebook. We would love to see your sleeping swans so please post pics and videos and if you feel like including the hashtags #sleepingswanchallenge, #<yourstudioname>, #<yourhighschool>, #<yourteam>, #muvmethod, #yogafordancers, #yogaforathletes, #yogaforkids, #yinyoga and #meditation, along with any others you would like to add, we would greatly appreciate the support!

Asher and Avery have both submitted their versions of the sleeping swan challenge below to get things kicked off so please come join us and share your posts!

See you on the 7th!!

Sleeping Swan Yin Yoga Pose

Getting Into the Pose:

  • You can come into this pose either from Down Dog or from Cat pose (on hands and knees). Slide your right knee between your hands, lean a bit to the right, and check in with how your right knee is going to feel. If the knee is fine, flex the right foot and move it forward; if the knee feels stressed, bring the foot closer in toward the right hip. Now, center yourself so your weight is even. Try tucking the back toes under and sliding the back knee away. Do this a few times until your right buttock is on the floor or as low as it is going to get.


  • A fantastic way to open the hips, allowing gravity to do the work
  • Strong external rotation of front hip
  • Provides the quadriceps and hip flexors a nice stretch

Recommended Hold Times:

  • Hold three to five minutes. Maintain stillness. Try to let go of all muscular engagement – particularly in the hip and low back area.
  • Try doing this at least once a day for 21 days on both sides and watch and feel the changes that will take place.
  • If you are feeling it, you are doing it! Sometimes a subtle adjustment of the legs can increase the sensation in the front hip but reduce the stretch in the quadriceps of the back leg. You can decide where your priority is today.


  • If you have sensitive knees (especially any problems with the inner meniscus), watch the pressure
  • If sensation becomes too intense in hip area, bring the front foot back, more toward or under that hip.

Coming Out of the Pose:

  • Use your hands to push the floor away and slowly come up. Tuck the back toes under, plant your front paws in Down Dog position, and with a nice groan, step back to the Downward Facing Puppy. If you never liked Down Dog before, you will love it now!

Joints Affected:

  • Hips and lower back. Make sure the knees are NOT complaining!
By | 2016-12-12T18:17:53+00:00 March 5th, 2016|Categories: yoga for dancers|Tags: , , , |2 Comments

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  1. Maria March 10, 2016 at 12:24 am - Reply

    How is this pose different from pigeon pose? Thanks!

    • Christine Jones March 12, 2016 at 3:00 pm - Reply

      Sleeping swan is a yin yoga pose. The names of the poses are intentionally different from traditional or yang yoga. This is because the intent of the practice is different. What is often referred to as pigeon (or half pigeon) pose is yang in nature and is designed to work the muscular system. Sleeping swan is a yin pose where the intent is to release the muscles and work into the deeper tissues (connective tissues and fascia) of the body. Yin poses are typically held from 3 to 10 minutes and the emphasis is on total release. The yin practice teaches stillness, to be less reactive and patience to allow for change.

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