Swan on Long Box | Reformer Pilates in 3D
Support through the bar and lengthen the chest forwards and upwards.
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Preparation
Lie face down on the long box with both hands on the bar. Keep the legs long behind you and the abdomen and pelvis supported.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie face down on the long box with both hands on the bar. Keep the legs long behind you and the abdomen and pelvis supported.
Breathing example: Breathe comfortably
2. Movement
Support through the bar and lengthen the chest forwards and upwards.
Breathing example: Exhale
3. Observe
Avoid extending only through the lower back; observe length through the chest.
Breathing example: Keep breathing
4. Complete the cycle
Keep reaching the chest forwards as the upper body lowers and the arms extend.
Breathing example: Inhale
Observation points
Avoid extending only through the lower back; observe length through the chest.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.