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Restorative yoga poses and hatha yoga stretches

English name: King Pigeon pose
Sanskrit name: Eka Pada Rajakapotasana

Difficulty level: Intermediate

Technique

1. Stand, legs together.
2. Bend forward until the palms rest on the ground, step back into Parvatasana - mountain pose.
3. Step the right foot between the hands, next to the left hand.
4. Lower the right knee to the ground next to the right hand.
5. Lower the hips all the way to the mat, allowing the left foot to push away from the hips. Make sure the hips and the left thigh remain facing the ground.
6. While lowering the hips, extend the back up and straight, if possible look up and slightly arch the back. Bring the hands into prayer position in front of the chest.
7. Hold the pose for 20 -30 seconds or for as long as possible.
8. Raise the hips with the support of the arms, allowing the knee to come off the mat. Step back into Parvatasana - mountain pose.
9. Repeat the pose with the left leg.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Stretches and open the hips, and thigh muscles. Strengthens and increases blood flow to the lower back muscles, nerves and soft tissue speeding damage repair and relieving lower back pain. Increases blood flow to the pelvic region stimulating this area and easing urinary and prostrate complaints.

Counter Pose

• Any forward bend or back twisting asana.

Notes

• While the hips are not full open the stretch is lessened by allowing the foot of the bent leg to come closer to the groin.
• Take particular care of stiff or injured knees in this pose sing there is a rotation and stretch to the bent knee.
• Use each exhalation to hollow the stomach and deepen the forward bend.