Pigeon – Eka Pada Rajakapotasana
VARIATION 1
VARIATION 2
VARIATION 3
VARIATION 4
Begin on your hands and knees with the knees beneath the hips and the hands slightly in front of the shoulders. Slide the right knee forward to the right wrist while angling the right shin and bringing the right foot to the front of the left knee. Move the left leg slowly back and straighten the knee, allowing the front of the left thigh to lower to the floor along with the outside of the right buttock. While exhaling, lower the torso to the inner right thigh and stretch the arms forward. With the hands near the front shin, push firmly against the floor and lift the torso away from the thigh. If possible, bring the hands to the pelvis. Repeat on the other side.
For advance students Variation 3 and 4.
Benefits:
- This pose opens the heart and the external hip rotators.
It can improve sciatica and low back pain.