Quick Answer
Sleeping Swan is a intermediate yoga exercise that targets your glutes and hip flexors. It uses only your bodyweight. From Half Pigeon position, fold forward over the front shin.
Video Tutorial
How to Perform the Sleeping Swan
- 1
From Half Pigeon position, fold forward over the front shin.
- 2
Rest forehead on stacked hands or a bolster.
- 3
Let hips sink; relax all effort.
- 4
Front shin angle stays comfortable — doesn't need to be parallel to mat front.
- 5
Hold for 3–5 minutes, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Sleeping Swan isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sleeping Swan work?
The Sleeping Swan primarily targets your glutes and hip flexors.
What equipment do I need for the Sleeping Swan?
The Sleeping Swan needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Sleeping Swan suitable for beginners?
The Sleeping Swan is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Sleeping Swan should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sleeping Swan every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.