My 7 DAYS active: Clara Svane

Posted posted on September 19, 2025

At 7 DAYS Active, we believe an active life is about more than movement — it’s a mindset. Rooted in our core values of BODY, MIND, and SOUL, we’re launching “My 7 DAYS Active” — a new monthly series on our social platforms.

We invite our community to share how they stay active throughout the week — from workouts to moments of mindfulness. It’s all about living with intention, balance, and energy, every day.

This month we have asked yoga teacher and founder of Swan Scouting, Clara Svane, about everything from her workout routine to how she stays motivated to keep moving.

What is your go-to workout/activity?

My go-to workout really depends on my mood, my cycle, and what I did the day before. If I’m carrying a lot of anger or frustration, I love going to the gym for weightlifting—it makes me feel like the baddest bitch. Recently, though, I’ve fallen in love with Pilates, which I practice about twice a week. As a yoga teacher, it’s been amazing to explore another mobility-focused workout that also challenges my strength.

What does your active week look like?

I’m usually active all seven days of the week, though I make a point to prioritize recovery and rest as well. A non-negotiable part of my routine is beginning the day with meditation and journaling. Most weeks, I’ll do cardio (running or the StairMaster) 4–5 times, paired with weight sessions on two of those days. The remaining days are more fluid—what I call “free play”—which could
be Pilates, yoga, or dance. On rest days, I turn to yin yoga. I also teach hot yoga on Fridays at @oestebrohotyoga, where the studio is heated to 38 degrees. The heat has become an incredible space for me to find recovery and reset.

How do you stay motivated to keep moving every day?

Honestly, the biggest key to my success—both personally and professionally—has been discipline. Discipline to keep moving my body, even through the tougher seasons of life. My motivation really comes from gratitude. Gratitude for the ability to move freely, without pain or fear of injury. Movement is a privilege, and as someone who has navigated mental health challenges over the years, I’ve always returned to it as medicine. Moving my body has been the most powerful way to shift my headspace and keep moving forward. One of my teachers once told me, “There’s a reason the windshield is bigger than the rearview mirror.”

What role does being active play in your overall well-being?

Being active is, quite literally, what holds everything together for me. I believe that if we keep showing up for ourselves—even if we only have 50% to give that day, but we give 100% of that—we’ve done enough. I’m very much a morning person, especially when it comes to my workouts. Since I don’t drink or go out much, sleep and recovery are high priorities. I usually go to bed around 9:30–10:00 pm and wake up between 6:30–7:00 am, so I have the energy to move my body first thing in the morning. In many ways, my activity sets the rhythm for my entire life.

Do you prefer to work out alone or together with others—and why?

I’ve always loved solo workouts. But the community I’ve discovered through yoga and wellness spaces around the world has been life-changing. When I lived in Costa Rica, I met some of my closest, lifelong friends through yoga and movement. So while yoga will always be a deeply personal practice for me, it’s also something I cherish experiencing in community.

What is your favorite place to be active?

It depends a lot on my mood. One of my closest friends runs a women-only dance studio, and it’s one of my favorite places to spend time. Most weekends, I start my mornings at the yoga studio practicing, while during the week I often just go to the gym. My meditation practice, though, is always at home. I’ve created a sanctuary in my apartment that feels like the perfect space to ground myself.

How do you balance being active with rest and recovery during the week?

Recovery has been one of my biggest struggles. I tend to push my body hard—sometimes beyond its boundaries—if I don’t consciously make space for rest. This year, I started using an Oura Ring to track my cycle, sleep, and stress levels, and it’s been a great reminder to slow down when I need to. Eight hours of sleep a night is a non-negotiable, as is fueling my body well. I’m finally in a place where I don’t restrict my diet. Instead, I focus on nourishing myself with protein, nutrient-rich meals, and food that feels good for my heart and soul.