King Pigeon

Benefits:

Stretches the quadracepts, hips, glutes, groin, and abdomen.

Relieves tension in the chest and shoulders

Stimulates the abdominal organs

 

Let's Do This Pose:

  • Prepare for King Pigeon by starting in downward facing dog or on your hands and knees in Table Pose.

  • Bring your right knee between your hands, placing your right ankle near your left wrist.  Adjust your front shin more parallel to the front of your mat or pulled into your body based on your flexibility.

  • Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.

  • Press through your fingertips as you lift your torso away from your thigh. Lengthen the front of your body. Release your tailbone back toward your heels.

  • Work on squaring your hips and the front side of your torso to the front of your mat.

  • Draw down through your front-leg shin and balance your weight evenly between your right and left hips.

  • Flex your front foot.

  • Press down through the tops of all five toes of the back foot.

  • Select a YogaSphere™ that accomodates your flexibility and depth.

  • Bend your back (left) knee and reach your left arm back and place the YogaSphere™ around outside of your left ankle or foot.

  • Keep your left foot flexed. Reach your right arm back and take ahold of the inside of the YogaSphere™.

  • Allowing the hand for glide freely along the YogaSphere™, rotate your elbow out and up towards the ceiling.

  • Extend your right arm up and overhead. Reaching up and back, grasp the YogaSphere™.

  • Square your shoulders to the front of the room with both elbow raised towards the ceiling.

  • Hold for up to 30 seconds, then slowly release the arms allowing the YogaSphere™ to drop.

 

To move to the opposite side, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.

Eka Pada Rajakapotasana

 

EHK-a PHOD-a RHA-ja KAH-pot AHS-uhna

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