Yoga Seated and Resting Pigeon
Eka Pada Kapotasana
Seated and Resting Pigeon are deeply grounding, restful, and soothing after a dynamic practice or any time you need to chill out.
QUALITY Calming, grounding EFFECT Flexibility, stress relief Prop Blanket, 2 blocks GAZE Forward
1 Begin in Downward-Facing Dog Pose.
2 Raise your right leg into the sky and bend your knee to peel open your right hip, drawing your right heel toward your left sit bone. Inhale to stretch your leg long behind you. Exhale to draw your shin forward, parallel with the top of your mat. Place a folded blanket under your right hip, if needed.
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3 Tuck your left toes under and walk your hands back to lengthen your spine. Make sure your hips ar centered, with the right hip drawing back and the left hip drawing forward into a Seated Pigeon (A). Slowly begin to walk your hands forward into Resting Pigeon (B), lying your chest toward the ground. Stay still and take at least 8 to 10 breaths.
4 Walk both of your hands under your shoulders, lift your chest, and step back into Downward-Facir Dog.
5 Pedal your feet to relieve your legs, and then repeat on the left side, lifting your left leg up and bending your knee to open your hip before drawing it forward toward the top of your mat into Seated Pigeon Pose.
6 Release your knees to the ground into Child’s Pose Pose. Take 3 to 5 breaths here, then rise up onto your shins and lower down onto your back for Happy Baby Pose (C). Stay here for 5 breaths.
7 Bend your knees and place the soles of your feet together, opening your hips into Goddess Pose (E Place the blocks under your knees for support. Place one hand on your belly and one on your heart. Breathe into your heart and chest, through your belly and into your lower abdomen to further release the hips.
8 After 8 to 10 breaths like this, lengthen your legs out in front of you into Deep Relaxation Pose (E) allowing your body to release into the ground for 5 to 10 minutes. Slowly rise up to sit.