Swan is a classical Pilates back extension that strengthens the muscles of the back, improves posture, and encourages healthy spinal mobility. As pregnancy progresses, however, lying on the stomach often becomes uncomfortable due to your growing belly and the increased pressure through the abdomen. For many women, this is one of the first exercises that naturally changes—and that's perfectly okay.

If a prone position still feels comfortable during the early stages of pregnancy, you may choose to perform a gentle version of the movement. Placing a pillow or bolster beneath the chest or upper abdomen can create additional space and reduce pressure, allowing you to experience a small, supported back extension. Rather than striving for the full expression of Swan, focus on creating length through the spine and moving with ease.

As your pregnancy continues, you may decide to remove the rocking component altogether and simply practice a gentle lift through the chest. Even this smaller movement can strengthen the postural muscles, improve shoulder mobility, and provide a comfortable stretch through the front of the body without creating unnecessary strain.

Remember, there is no award for completing every exercise in the classical repertoire during pregnancy. The goal is to move in a way that supports both you and your baby. Some movements will continue to feel wonderful, while others may no longer serve you—and both experiences are completely normal. Listen to your body, adapt with confidence, and know that choosing a modification is never a limitation. It's a reflection of wisdom, strength, and self-awareness. The movement may change, but the purpose stays the same.