Yoga Pose: Pigeon Prep
Difficulty level: Easy to Medium
- Improves external rotation of the hip/femur joints
- Stretches the hip flexors
- Releases and lengthens the psoas
This version of Eka Pada Rajokapotasana (King Pigeon) is much more accessible, but still requires proper alignment to protect the knees and sacrum.
Begin in Down Dog. As you inhale, press your left foot firmly into the ground and draw your straight right leg up behind you. Exhale, then draw the bent right leg high into your abdomen and place the right knee just outside of and behind your right hand. Tuck your right foot back towards your left thigh. Press the toes of your right foot firmly into the mat (to maintain muscular energy up the leg). Behind your next exhale, draw your left hip down onto the top of the right foot.
Stretch your left leg on the mat directly extending out from your left hip. Tuck your left toes and lift the left thigh off the mat. As you untuck your toes, lay the thigh flat on the mat, parallel to the long edge of your mat, then lay your toes flat on the mat.