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Pose of the Week: Elevated Pigeon

ELEVATED PIGEON
(utthita hindolasana)

SHAPE PREP
(from mountain)
Bend knees slightly.
Hold right ankle with right hand.
Lift foot as high as hips, point right knee out.

SHAPE POSE
Wrap left elbow around right foot, right elbow around right knee, interlace fingers mid shin (more doable: hold right knee with right hand, right foot with left hand).
Bend standing leg more, lift head above hips.
Stay here or straighten standing leg; keep head above hips.

SAFETY PREP
Flex right foot, flare toes.

SAFETY POSE
Press inner edge of right foot against biceps.
Press right foot, left arm together. Drag heel down.

REFINEMENT POSE
Lift chest, stretch spine.

Repeat on the second side.

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