The swan is an easy flowing posture. Sit back towards your heels, sort your knees right out and come into the child, just relax right into the child and then as you come out of the child, slide your hands forward, bring your belly right down, you can leave the arms right here, you can bring your arms up here and lean right back into swan and then lean forward bring your belly right down and leave your shoulders downward or you can join me in the three step by bringing those arms right up and bring the chin up towards the ceiling and lay back down and then guide yourself back towards the heels. Now take a deep breath in, and then exhale, come up and down and lower the shoulders right down and then lift the shoulders back up and then bring the shoulders right back down and then guide the flow away and seated back into child and then guide the flow away from you down into the floor, lower the shoulders, bring your shoulders right back and then bring yourself right back down again and then lower yourself right back towards your heels and once more, all the way forward, down and then lift the shoulders right up, bring the shoulders right down and then guide yourself back towards the heels and then rest in child breathing deep through your nose and exhale and release, guide the flow away from you.