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Open your hips with the grace of a swan: The Moves

We alighted at the Four Seasons Centre for the Performing Arts just in time for the 140th anniversary of Swan Lake. The National Ballet of Canada’s principal dancer Heather Ogden — who has returned to the stage to standing ovations in this classic ballet following the birth of her second child — met us at the Richard Bradshaw Amphitheatre to demonstrate a Yin yoga pose called Sleeping Swan. A classic hip opener, this version of the pose is best for those with healthy knees.1. Begin in Downward Facing Dog Pose with a blanket and yoga bolster within arm’s reach, just in case you need them.2. As you inhale, fly your right leg skyward and lift high onto your left toes.3. Then, exhale as you land your bent right knee behind the right wrist.4. Angle the shin forward towards the top of your mat, to suit your flexibility, and ballerina-point your right foot. If the right sitting bone feels ungrounded, nest it on top of a folded blanket. Article Continued Below5. Slide the left leg backwards with the knee joint open and the top of the foot resting on the mat.6. Lengthen your waist with an inhale, then exhale the upper body softly over your front leg. Feel free to support belly and chest from underneath with a yoga bolster.7. Enliven your back by breathing into the shoulder blades and back ribs.

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