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Pose of the Week: Flying Pigeon

FLYING PIGEON
(eka pada galavasana)

SHAPE PREP
(from mountain)
Bend knees slightly, place right ankle just above left knee—flex foot.
Place hands or forearms on shin (hands on shin—straighten arms/forearms on shin—place palms together, interlace fingers).
Stay here, or bend left knee more. Place palms flat on floor with hands slightly wider than shoulders—point index fingers straight ahead.

SHAPE POSE
Stay here, or place shin above elbows, press right foot into left arm. Lean forward, lift left foot off floor with back knee bent (more difficult: straighten back leg—leg parallel to floor. Point foot, point kneecap straight down).

SAFETY PREP
Grip floor with fingertips, press inner edges of hands down.
Squeeze elbows in.
Lift shoulders.
Press right shin down, flare right toes.
Tighten glutes, press tailbone down, tone abdomen.

REFINEMENT POSE
Press hands down.

Repeat on the second side.

If this pose proves to be too difficult, needle’s eye or pigeon prep are good alternates. There are instances where substituting one pose for another is optimal.

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