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HW: peak poses
King pigeon pose (Sanskrit: Eka Pada Rajakapotasana)
This is my go to Instagram pose! Not only does it rely on good shoulder and back flexibility but it also requires a great level of hip openness hence why it’s my all around favourite pose.
To start off this pose you begin in pigeon pose:
From down-dog dog inhale and raise right leg up in air and exhale bend the knee and bring it forward to tough the right elbow. lower the knee and place it just behind the right wrist as you sink into the hips and lower into pigeon pose with the left leg stretched straight behind. To feel this stretch on the hamstring more you can lower the right shin higher so that it becomes parallel with the top of your mat and then you can begin to walk your hands further away from you can lower your chest to the floor.
The next pose to progress to is mermaid pose:
From pigeon pose, walk your hands back towards you and sit up straight ensuring that both hips are level in the pose. Bend the left knee behind you and pull the left foot towards your butt with your left hand. Once you have stretched the front of the left thigh rest the left foot in the crook of your left elbow as your left hand is pointed up towards the sky. From here, engage your core and balance as you sweep your right arm up in front of you and right hand reaches back to bind with the left.
If this pose is enough for you stay here but if not you can give king pigeon pose a go:
Release the right arm and with the left hand reach around the outside of the left foot and hook your fingers around the big toes. Pull the foot closer in as you begin to externally rotate the left elbow up towards the sky. (You can always use a strap around the left foot to increase the space if you are struggling or if shoulders aren’t quite open enough). Then reach the right arm up and back to grab the left foot as well. Once stable here, lift your chest, arch your back and lower your head to rest in the arch of the foot behind.
Make sure to do both sides 🙂
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1 Reply
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Beautiful Zoe! 🌺🕉
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