BENEFITS
- Strengthens the arms, wrists, neck, and shoulders
- Opens the hips
- Strengthens the core
- Improves balance
CONTRAINDICATIONS
- Pregnancy
- Carpal tunnel syndrome (CTS)
- Wrist, shoulder, or lower back injuries
HOW TO
- Begin standing in Mountain pose. Cross your right ankle just above your left knee. Flex your right foot.
- Bend forward to place your palms on the ground in front of you, shoulder-distance wide. Press the backs of your upper arms against your right shin. Hook your right toes around your upper left arm.
- Lift your hips and bend your elbows. Shift your bodyweight far enough forward that your left foot lifts off the floor. Straighten your left leg so it’s parallel to the ground.
- Balance in the pose for several breaths. Exhale and lower your back leg to the ground. Carefully unwind and then change sides.
MODIFY OR REPLACE
Alternatives:
- One-Legged King Pigeon pose (Eka Pada Rajakapotasana)
- Reclining Pigeon pose
Modifications:
- Place a pillow or blanket beneath your head to alleviate the fear of falling forward.
SEQUENCING TIPS
Before:
- Warrior II (Virabhadrasana II)
- Eagle pose (Garudasana)
- One-Legged King Pigeon pose (Eka Pada Rajakapotasana)
After:
- Standing Forward Bend (Uttanasana)
- Gorilla pose (Padahastasana)
TEACHING CUES
- Shift your bodyweight far forward to balance.
- Spread your fingers wide.
- Pull your chest forward to lengthen your front body.
- Push the floor away from you to activate your core.
VARIATIONS
- Reach your back leg up and toward the sky.
WATCH OUT FOR
- Toes not hooked around the upper arm
