PIGEON Kapotasana I & II | |
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| From the Downward Dog position, bend one knee and bring it forward between your hands. Let your hips sink toward the earth. Note: your forward knee may be turned so that your foot is on it's outside edge below the opposite hip (I) or have it straight, under the same hip (II). |
1 - Kapotasana I: Press your sitz bones downward. Kapotasana II: Press the shin of your forward leg downward. |
5 - Variation: Breathe your fingertips overhead, palms facing each other. Press your fingertips away from your shoulders. Relax your your shoulders. 6 - Variation: Bring your hands behind your back, interlacing your fingers. Press your hands away from your shoulders, allowing your arms to elongate, your shoulder blades to come together, and your chest to expand. Hold the posture. Breathe. Release and repeat on the opposite side. | ||
2 - Press the crown of your head away from your shoulders. 3 - Expand your chest by pressing out through your chest points. 4 - Press the hipbone of your extended leg forward. Move your hands toward your hips. | |||
| Benefits: - Increases flexibility in the hips - Stimulates the nervous system | |||