Active Sitting
Yoga: Advanced pigeon
Yoga
Exercise Description:
Yoga: Advanced pigeon
Classification:
Yoga
Instruction:
Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side. Glide the left arm underneath, palm facing towards the sky and sweep the right arm around resting the hand onto the lower back. Look up towards the sky. Keep working the left shoulder open towards the sky.
Side Note:
Increases the mobility and flexibility of the ankle, knee, glute, piriformis, hip flexor, lower back and groin musculature. Helps to alleviate lower back pain. Tones and massages the internal organs. Calms and quiets the mind. Improves digestion and elimination.
