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Pigeon Pose

Type: Yoga
Sanskrit: Eka Pada Rajakapotasana
Level :  Equipment : No
Lower Back

Pigeon Pose Steps:

Step 1:
Start in Downward Facing Dog (Adho Mukha Svanasana).

Step 2:
Inhale the extend the right leg to Three-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana).

Step 3:
Exhale to step the right leg forward, place the outside of the right foot to the left hand and bend the right knee and lower the outside of the knee to the right hand. Extend the left leg directly behind the left hip (toes are facing down) and straighten the spine to upright.

Step 4:
Lower the forearms down to the ground (parallel to the top edge of the mat) and lower the forehead towards the ground.

Step 5:
Hold the posture for 3 to 5 breaths and then return to starting position.

Step 6:
Repeat the exercise with the left leg forward and right leg back.

Top Tip:

- Increases external range of motion of femur in hip socket
- Lengthens hip flexors
- Prepares body for backbends
Yoga Exercises
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