Eka Pada Rajakapotasana (Pigeon Pose)
- Begin in Adho Mukha Svanasana (Downward Facing Dog Pose). Bring your right knee to the back of your right wrist while angling your right shin under your torso and lowering your right foot to the floor in front of your left knee.
- Slide your left leg back, straighten your knee and lower the front of your left thigh to the floor. Allow your hips to lower towards the floor. Look back at your left leg and make sure it extends in a straight line from your hip to your foot. The right knee can angle slightly to the right outside of the hip.
- For the *full pose, extend your arms forward and lower your torso over your right leg. Keep your hips level and release your head to or towards the floor. (*intermediate level, not shown) Or skip to number 4.
- Walk your hands back to the outside of your hips. Press your fingertips firmly to the floor. Lengthen your spine while pressing your tailbone downward; at the same time, lift your low belly and lengthen the front of your left groin.
- Stay in this position for a minute. Then, curl your left toes under and release your hands back to the floor. Slowly, lift your left knee off the floor and step your right leg back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths and then repeat leading with the left leg (reversed).
- Opener for the hips, chest and shoulders.
- Stretches the thighs, groins and psoas, abdomen
- Stimulates the abdominal organs