Pigeon

(Eka Pada Rajakapotasana)

Benefits:
Physical: Stretches the inner thighs, hips, chest, back, and shoulders
Emotional: Energizing
Rx for: Urinary disorders


1. Begin in Downward-Facing Dog.
2. Bend right knee, bring it forward toward chest.
3. Turn right knee out to the right, place knee on floor, right knee behind right wrist, right foot behind left wrist.
        Form tip: Right knee is straight in front of right hip, right shin is parallel with front of mat.
4. Lower hips and bring left knee to the floor, squiggle left toes back a few inches, straighten left leg, rest top of left foot on the floor.
5. Walk fingertips in, place them on floor in front of hips.
6. Make any necessary adjustments so hips are in line with each other and facing the wall in front of you.
7. Lift head and chest toward ceiling, do a mini backbend.
8. Leading with the heart, return torso to vertical.
9. Walk fingertips 18 inches in front of right shin.
10. Place elbows on the floor, forearms parallel with each other.
11. Stretch arms farther in front of you, fold torso over right leg, lower head to floor.
12. Hold for 5 to 10 breaths.

Repeat, bending opposite leg.

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