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Pigeon pose, Kapotasana. It's a hip opener, and you may need a bolster, some blocks, you
may need some support in this pose. We're going to go ahead, and begin ourself in table.
And your first job is just to check that the wrists are below the shoulders, check that
your knees are in line with your hips, and we're going to go ahead, and draw your left
foot forward. Now again, we need to take care of the comfort of your knees, so you have
all of this room to play with. This may not be available to your body this morning. Keeping
that there, we're going to give the attention to the front of your hips. The hips need to
squarely face the earth as you begin to slide your right leg back. So here's where you're
going to begin to use blocks. If you can't get your left hip to the ground, you're going
to slide a block under there, blanket, bolster. And then with an inhale, you need to gain
more length in your spine, and release the torso. Melting to the elbows, pausing, let
the shoulders relax, inventory what's going on in your body. Are the hips still squarely
facing the earth? Are the shoulders still squarely facing the earth? Then we need to
bring your neck or your head in line with your spine. And then it's available to you,
you're going to continue to melt towards the earth. Let's just take one quick moment to
take a look over here. To keep this back leg active, you need to ground the big big toe
and baby toe equally, and the center of your heel. So it's an internal rotation of that
back leg, and it's absolutely working, it's not just there for the vacation and then just
pause and enjoy.