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October. Autumn. The leaves on the trees are changing color, the days are getting shorter and the temperature is changing. Ideal weather to light the candles and do a nice warming yoga session. And the relaxation? Nicely cover yourself with a blanket!

In my daily yoga sessions I also notice that the exercises change. The poses are low to the ground, deep stretches and the breathing is calmer. Back to the basics.

One of my favorite poses at the moment is the Pigeon and in Yin yoga also called as the Sleeping Swan. This pose provides a deep stretch in your hips, lower back and knees. So be careful if you have weak knees! According to Ayurveda, this pose can also help relieve mental stress or worry as it’s said that emotions are stored in the hips.

Sleeping swan

Want to make this pose even more comfortable? Place a rolled up blanket under the thigh that is forward and you can place a pillow on which to rest your head and torso. That way you can relax your whole body.

Do you want to know how to get into this posture step by step?

  1. Get on your hands and knees
  2. Bring your right knee forward and your foot to the left, at hip height
  3. Extend your left leg back, your instep presses well on the mat
  4. Check if your hips are in line. If not, bring a rolled up blanket under your right thigh/hip
  5. Depending on your flexibility, you can raise your right foot a little more so that your knee is at a 90-degree angle
  6. Do you want to get into the Sleeping Swan? Then slowly walk your hands to the front of your mat and rest your forehead (on a pillow, or your hands).


On the YouTube channel you can watch the video in which I explain the above step by step.

See you on the yoga mat!



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