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10 - 1 Countdown (phone recorded with music) (6:44) A basic meditation technique of counting backwards from 10 - 1. Background music from Michael Benghiat's Meditation CD. Mindfulness Meditation (16:45) The script for this mindfulness meditation comes from a wonderful book titled New World Mindfulness by Donald McCown and Marc S. Micozzi. This class comes with and without music - check out our library for the non-musical version! To come out of the pigeon pose, exhale and bring your right leg back. Keep flexing your top foot and pressing out through the ball of your foot. Flex the top foot to support the knee joint, and aim to keep both hips level - you might find that the hip of your elevated leg has a tendency to drop. Either way, keep your extended leg engaged, flex both feet, and maintain length through the back of your neck. Next, reach your hands on either side of the grounded leg and clasp the back of the thigh or front of the shin, using a small towel or strap if appropriate-your head and shoulders should stay on the ground.

It requires flexibility to bring the head back until it reaches the ground. Flying pigeon pose requires a lot of mobility in the hips, so after you’ve warmed them up sufficiently, you can prep them for the shape of the pose. Is Flying Pigeon Pose Difficult To Perform? In Sanskrit, Pigeon Pose is called Kapotasana (caap-oh-TAA-saa-nah). Kapotasana helps to open up the chest, and strengthens the back and groin. A pose from the Ashtanga tradition, Kapotasana is an advanced asana which resembles Chakrasana, or Wheel Pose. The pose is reached by going into a backbend with knees on the ground. And while, yes, that’s important- I think the opening of the psoas and hip flexor for the back leg is actually more important to open up in this pose in order to create the full backbend. So ease into it by trying the easier versions first, focus on opening the hips slowly and safely. These are simply movements you can incorporate easily into your day to ease the tension in your neck. In this session Julia guides you through gentle massage, light foot strengthening movements, and stretches to ease aches and pains and improve mobility.

As a yoga teacher (who deals with stiff hips) myself, it's practically a given that students ask for hip stretches before we start class. Let me start by saying that I am a HUGE fan of this variation. Start lying on the back, knees bent, feet flat on the floor. This lying pump series works everything from the belly button down to and including the feet. This lying posture is a delightful way to open the lateral aspects of the body. This series, called the Moon Salute, opens the lateral aspects of the body while working to strengthen the lower body. This is certainly not the only way address what is called the "upper crossed syndrome" but it is a quick and easy way to take breaks from working at a computer (or working on anything with your hands in front of you. Working on Pigeon Pose in a chair is also a great way to stretch your hip when you cannot do floor work. The other thing that’s great about this pose is that it’s a peak that truly has stops along the way where students can stay and work and still get all of the benefits of the full classical version of the pose, even if the decide that going on the full journey isn’t for them that day.

Then we get longer tissues and voila! 3. Hold the position for a few seconds before returning to the starting position, then repeat several times. Those two areas of the body are places where so many people hold tension, so taking time to create space there feels like a treat. Incorporating Pigeon Pose into your practice is an excellent way to open the hips, reduce pain, and give you the flexibility needed for taking on more challenging poses. In any case, I like to think of it this way: doing poses with the appropriate modifications and props is like taking algebra before attempting calculus. Before doing reclined pigeon pose we still need to warm up. While doing this pose, it is also ideal for those who feel restricted in the groin area. This is the perfect, quick flow sequence for those who only have a few minutes in their day. I have encountered many yogis and yoginis who are reluctant to modify poses, especially if it involves using a prop. It's important to note that individual experiences may vary, and it's advisable to approach any yoga practice, including pigeon pose, with proper guidance, especially if you have any existing health conditions or concerns.

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