Once again so many different levels for this exercise. It’s a great exercise to get extension and mobility through the spine.
The left video is the lower level, slowly lifting the head and chest away from the mat. Remember if it’s more comfortable legs can be in a V position to take pressure off the lower spine.
The middle one is the highest level we tend to take it to in class. It adds in a higher lift of the head and chest.
The right one is one I don’t teach in class as it’s more appropriate in a one to one session. As you can see it involves a rock through the body, lifting the legs as the chest lowers to the mat.
Are you going to try swan today?