inhalation, isometrically draw the knees toward each other. You'll feel your muscles engage. On an exhalation, fold forward and rest your forehead on the floor. After 5 deep breaths, inhale to come up and move through Downward Dog to the other side.
7 Eka Pada Rajakapotasana
(One-Legged King Pigeon Pose), variation
Come back to Pigeon Pose, with the right leg forward. Bend the left knee, and take hold of the foot with your left hand, keeping the right hand on the floor or on your front thigh for leverage. If possible, spin your hand over the top of the foot so the fingers face forward. Lift the left side of your chest as you bend the left elbow to bring the foot in toward the outer left hip. If you can balance, rest your right hand on your right thigh. Stay for 5 breaths. Step back into Downward-Facing Dog before doing the second side.
8 Dhanurasana (Bow Pose)
Lie on your stomach. Bend both knees, flex your feet, and hold on to your outer ankles. Keeping the thighbones parallel to each other, press the ankles back and root your tailbone toward the floor. On a deep inhalation, lift your head, torso, and legs to come into Dhanurasana for 5 breaths.
9 Eka Hasta Ustrasana
(One-Handed Camel Pose)
Kneel with your hands on your hips and lift through your chest. On an exhalation, curl into your upper back as you simultaneously lift your right arm alongside your ear and take your left hand to your left heel. Reach back as far as you comfortably can. Stay for 5 breaths. On an inhalation, bring your torso back to upright. Sit on your heels, then repeat this side before moving on to the second side.
Was this article helpful?