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Scroll through our yoga pose gallery and hover over images for guidance on how to use the yoga swing during each asana!
Adho Mukha Svanasana
1. The swing is around the top of the thigh. It teaches the legs to work and assists alignment
2. Blocks may be used under the feet to assist and teach extension of the spine and leg alignment depending on need and desire.
Adho Mukha Virasana
Use the lowered swing to support the crown of head and extended arms.
Ardha Chandrasana (with block)
Set the legs up as in Virabhadrasana 3, extend the spine and rotate the chest. Bring lower opposing hand to a block or floor, raise and extend top arm, arms in line with each other..
1. The swing sits around the front of top thigh, the back leg wraps around the swing, therefore offering the back leg support. Both thighs are activated in the swing and therefore assisting direction in the Asana
2. A handhold may be used as extra support
3. Please note: the base leg must be aligned with the same side of the swing, e.g. left side of swing aligned with left foot.
Ardha Uttanasana (side view)
1. The swing sits at the top of the thighs. The ankles are in line with the knees
2. Depending on ability or desired effect in alignment, hands may be on blocks with the arms in line with shoulders
3. For the more advanced practitioner, feet may be together and cupping the elbows with hands
4. Full Uttanasana
Bhujangasana
1. Legs are in inverted Baddha Konasana inverted scooping through
2. The swing can be lowered or raised to the required depth of opening of chest.
Bhujangasana (side view)
1. Legs are in inverted Baddha Konasana inverted scooping through
2. The swing can be lowered or raised to the required depth of opening of chest.
Dhanurasana
1. Sit in the swing holding the sides of the swing
2. Bend back over the swing, hold one ankle then release the other hand to hold the other ankle
3. Draw the shins away from you as you take the sacrum in and lift the chest.
Inverted Baddah Konasana
1. Depending on ability, the head and shoulders may be on the floor or free inverting with torso, head and arms free hanging, cupping the elbows with first finger and thumb
2. Legs may wrap around swing for extra security OR
3. Soles of feet together in Baddha Konasana.
Jathara Parivartanasana
Jathara Parivartanasana
1. When taking legs to the side, bent legs are supported in the Swing
OR
2. Straight legs supported with ankles in the swing.
Paripurna Navasana
1. Knees bent, lower leg supported by the swing, arms in line with shoulders hands gripping the upper swing (no picture)
OR
2. Straight legs, ankles supported by the swing.
Parivrtta Trikonasana
1. The swing maybe placed around the front leg thigh
OR
2. The swing maybe placed around back leg thigh
3. The handgrips may be used for the extended top arm
4. A chair or blocks may be required for the lower arm.
Parsva Hasta Padangustasana III
1. Bring right foot in swing at hip height or higher according to ability
2. Lift the chest, extend the spine and turn the torso to the right
3. Extend the arms in line with the shoulders using the upper swing as resistance against the left arm to open and turn the chest.
Parsva Hasta Padasana
The swing sits around the middle of the back thigh to assist the direction of the thigh and back heel as the anchor point in all the side lateral poses.
Parsvottanasana
1. The swing sits around the front of the top thigh, to assist the pelvis moving into the horizontal plane and providing support to achieve the asana
2. Blocks may be required under hands, arms in line with shoulders for beginners
3. For the advanced practioner elbows cupped behind the back or hands behind back in Namaskar.
Prasarita Padottanasana
Place the swing around the tops of both thighs (blocks maybe required under hands)
1st position, arms in line with shoulders, hips in line with shoulders
2nd position, elbows in line with shoulders, elbows in line with wrists.
Salabasana
1. Ankles and shins are supported in the swing
2. Keep the thighs pressing back into the bone and sacrum and tailbone into the body
3. Raise the head, shoulders and upper chest. Open up the collarbones and extend the arms palms facing down.
Setu Bandha Sarvangasana
1. Bring the swing down low so the shoulders will be in contact with the floor
2. It is optional to place a blanket folded neatly into the swing to create a flat, stable base for pelvis
3. Check that the knees are in line with the ankles and knees are in line with the hips
4. Advanced: Extend the legs straight to the floor or supported by blocks
Setu Bandha Sarvangasana (side view)
1. Bring the swing down low so the shoulders will be in contact with the floor
2. It is optional to place a blanket folded neatly into the swing to create a flat, stable base for pelvis
3. Check that the knees are in line with the ankles and knees are in line with the hips
4. Advanced: Extend the legs straight to the floor or supported by blocks
Setu Bandha Sarvangasana (with blocks)
1. Bring the swing down low so the shoulders will be in contact with the floor
2. It is optional to place a blanket folded neatly into the swing to create a flat, stable base for pelvis
3. Check that the knees are in line with the ankles and knees are in line with the hips
4. Advanced: Extend the legs straight to the floor or supported by blocks.
Urdhva Dhanurasana
1. Work in pairs giving support to thighs
2. Place swing under lower ribs, pressing thighs to partners, extending arms overhead as a preparation
3. Breathe and open through heart
4. Bring swing into lower back, extend hands to floor.
Urdhva Dhanurasana (partial)
1. Work in pairs giving support to thighs
2. Place swing under lower ribs, pressing thighs to partners, extending arms overhead as a preparation
3. Breathe and open through heart
4. Bring swing into lower back, extend hands to floor.
Urdhva Mukha Svanasana
The upper thighs are supported by the swing to providing support to develop strength
1. Lower the swing to desired height. Place the thighs over the swing
2. Check arms are in line with shoulders and extend the toes.
Ustrasana
1. Bring the shins to the floor under the swing
2. Be on top of the feet at hip distance apart, a block may be between the inner ankles and ball of big toe
3. The swing is placed around the thoracic spine and adjusted to individual opening, hands either to the back, or to blocks to the floor.
Utkatasana
The swing can assist in finding execution of the Asana as it provides support to hold alignment. 1. Place swing around scapulae for upward extension
2. Move away from the swings attachment point to find the right tension. Take the arms up and wrap them around the upper swing and descend the thighs.
Utkatasana (side view)
The swing can assist in finding execution of the Asana as it provides support to hold alignment. 1. Place swing around scapulae for upward extension
2. Move away from the swings attachment point to find the right tension. Take the arms up and wrap them around the upper swing and descend the thighs.
Utthita Hasta Padangustasana II
Take raised leg to desired height in swing saddle or handle, hold upper swing or handgrips if necessary for balance
2. The opposing hand may draw around and hold a handgrip behind the right buttock for more support and opening of chest.
Utthita Hatsa Padangustasana I
1. The raised ankle and lower calf are supported in the swing
2. Descend the top of the thigh on the raised leg
3. Raise the arms in line with the shoulders or hold the swing in line with the shoulders if more support is required.
Utthita Parsvokanasana (with block)
1. Place the swing as in Virabhadrasana 2 (either option)
2. Blocks maybe required for under lower hand
3. Take the chin in line with armpit, extend the arm over the head palm facing down
Utthita Trikonasana
From Parsva Hasta Padasana, with the swing around the thigh of the back leg, move into Trikonasana. As you exhale take trunk sideways and extend arms in line with each other
The Swing can also be used around the ribcage for support in Trikonasana. Preference is to the back thigh, however one can experiment with the different effect.
Vasisthasana
The swing supports the lower hip, but may be placed around torso. This is a personal preference.
Vimasana
1. The swing can act as a support under the pelvis as in Virabhadrasana
OR
2. The swing may be placed around the back leg to assist with support and direction to the back foot heel
3. The top of the swing may be used to extend arms horizontally in Vimasana or wrap arms around the swing for upward extension.
Viparita Dandasana
1. Feet to floor bent legs or extended
2. Bring hands into Sirsasana
3. The height of the swing may need to be adjusted so that the head and forearms are on the floor and the pelvis supported by the swing.
Virabhadrasana I
1. The swing can act as a support under the pelvis as in Virabhadrasana
OR
2. The swing may be placed around the back leg to assist with support and direction to the back foot heel
3. The top of the swing may be used to extend arms horizontally in Vimasana or wrap arms around the swing for upward extension.
Virabhadrasana II
1. The swing may be placed under the front leg buttock bone to aid as a support, therefore to maintain, hold and strengthen the thighs and buttock muscles
2. The swing can also be used under the pelvis on the front leg, particularly if there is a weakness/injury to pelvis. Using the swing as a support gives opportunity for the leg and buttock muscle to engage and strengthen with support
OR
The swing may also be used around back thigh for resistance and perception.
Virabhadrasana III
1. Back leg thigh supported in the swing
2. Arms extending, hands holding handgrips
3. Easier version hands to a chair or wall if within the space
4. Foot to the wall if available or to partner pressing block to foot
OR
5. The swing can be used around the front leg thigh. This works best if the back foot has a wall or something to press against.
Vrksasana
1. Standing in Tadasana, place the swing around the top of the left thigh
2. Raise the right leg, bend the knee and place the heel to the groin of the straight leg
3. Move away from the swing until there is the correct amount of tension
4. Raise arms.
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