How to do the one-legged pigeon pose.
Begin on all fours with your knees directly below your hips and your hands slightly ahead of your shoulders.
Slide your right knee forward to the back of your right wrist and at the same time angle your right shin under your torso, bringing your right foot to the front of your left knee. The outside of your right shin should be resting on the floor.
Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip.
Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.
Slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward and at the same time, lift your pubis toward the
navel. Roll your left hip point toward the right heel and lengthen the left front groin.
Bring your hands to the top rim of your pelvis. Push heavily down and lift the lower rim of your rib cage. Without shortening the back of your neck, drop your head back. Push the top of your sternum straight up toward the ceiling.
With your hands braced on the floor, bend the back knee and bring the foot as close to the top of your face as possible. Inhale and stretch the right arm upward then exhale, bend the elbow and reach back to grasp the inside of the left foot.
Draw the sole of your foot as close as possible to the crown of your head. Hold for 30 seconds.
Release the foot and lower the leg. Switch legs to repeat on the opposite side.The benefits
What you get out of the one-legged pigeon pose
• Opens up the shoulders and the chest
• Stretches the thighs, groins, abdomen, chest, shoulders and neck.