Swan on Long Box
Reformer Pilates how-to and muscles worked in 3D
Support through the bar and lengthen the chest forwards and upwards.
← Back to the reformer library
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. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Swan on Long Box. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.