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Pose of the Week: Pigeon Prep

PIGEON PREP
(eka pada rajakapotasana prep)

SHAPE PREP
(from downward facing dog)
Bring left knee to left wrist; lower hips, back leg to floor.
Bring left heel against right hip.
Straighten and bring back leg parallel to long edge of mat; point kneecap down.
Point back foot, squeeze ankle in.

SHAPE POSE
Lower elbows to floor under shoulders, close fingers, place palms together (more difficult: extend arms into down dog position, rest forehead on floor).
More doable: lean onto right hip, fold over front knee instead of shin.

SAFETY PREP
Front foot: press outer edge down, lift ankle up; squeeze heel into hip.

SAFETY POSE
Press back foot down, lift knee up.
Move left hip toward right inner thigh.
Tighten glutes, press tailbone down, tone abdomen.

REFINEMENT POSE
Press forearms down/forward. Press hips down/back.

Repeat on the second side.

In Light On Yoga, B.K.S. Iyengar instructs this pose from staff (dandasana). Check it out.

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