3 Preps for One-Legged King Pigeon II
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Stretch your legs and open your chest in these prep poses for Eka Pada Rajakapotasana II.
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Mattress Pose, supported variation
Paryankasana
Benefits
Opens and expands the chest and shoulders; stretches the quadriceps
Instructions
To start out, come into Virasana (Hero Pose): Kneel collectively together with your knees collectively, shins hip-width apart, and sit between your heels. If that’s too demanding in your knees, place a block at its fast prime between your ankles sooner than you sit once more; for added comfort, it’s possible you’ll as effectively add a blanket behind your knees. Now place a tall block on the bottom behind you so that when you recline it lands between your shoulder blades. Allow your neck to extend, and launch your head backward as you attain your arms overhead and down in direction of the bottom. (If this place hurts your neck, place one different block on its tall setting beneath your head.) Attempt holding onto the sides of your mat. Hold inside the pose for as a minimum 1 minute with common respiration. Preserve your eyes tender, and your throat and tongue relaxed. Observe how your coronary coronary heart is uplifted and your lungs are spreading.
See moreover Prop Up Your Backbend: 5 Steps to Kapotasana
One-Legged Upward Bow Pose (or Wheel Pose)
Eka Pada Urdhva Dhanurasana
Benefits
Expands the chest and shoulders; stretches the groins and hamstrings; provides a steadiness downside
Instructions
Lie down collectively together with your knees bent, heels close to your buttocks, and toes hip-width apart collectively together with your toes up on a wall. Place your arms by your shoulders, collectively together with your elbows in response to your wrists. On an exhale, bend your elbows and place the crown of your head on the bottom. On the following exhale, push up, straighten your arms, and carry your once more ribs and sacrum. After 2 breaths, press into the inside fringe of your left foot as you draw your correct knee in direction of your chest. On an exhale, straighten your correct leg upward. Preserve your hips diploma, and sit back your face. Hold for just some breaths, then bend your correct knee into your chest; change sides. Leisure; repeat sequence 3 situations.
See moreover Kathryn Budig Downside Pose: One-Legged Wheel
Low Lunge, variation
Anjaneyasa
Benefits
Opens the hips and hip flexors; helps you be taught to maintain up the carry of the once more ribs and chest when shifting proper right into a deep extension of the spine
Instructions
From kneeling, place your correct foot on a block on the excessive of your mat, collectively together with your knee over your ankle. Preserving your hips diploma, lengthen your left leg backward. Inhale, reaching your arms overhead after which in direction of the wall behind you. Elevate your once more ribs. Sustaining your consideration on the connection of your base (once more shin and entrance foot) and the transfer of your breath, attain up by way of your arms to return again up and out of the pose. Repeat this movement 3 situations.
See moreover Low Lunge: Step-by-Step Instructions
About our Skilled
Carrie Owerko is a New York–based Senior Iyengar Yoga teacher, Laban Movement Analyst, and playful-practice fanatic. She travels the world sharing her love of inquiry and the apply of Iyengar Yoga.
