The One Foot Bound Pigeon Yoga Pose

Video Transcript

"Hi my name is Cindy Mastry with Yoga Etc. Studio on behalf of Expert Village. This is Faith and Faith is going to help me demonstrate a bound pigeon pose. She's going to start in Tadasana grounding into the ground and reaching up through the crown of her head, she's going to inhale reach the arms up, exhale fold forward. Good. She's going to walk her hands forward on an inhale and she's going to exhale, press her hips back into down dog making that upside down V. She's going to press all her weight into her right foot and extend her left leg long finding the length all the way down to the end of the toes. Now she's going to bend her knees and bring that leg all the way through and lay her left knee next to her left hand, coming into pigeon pose. She wants to lengthen through the back of the leg, good. Now if her leg is even with her knee you want to make sure that your foot is flexed so that you have a nice steady position for your knee. She's going to bend her back knee and reach her hand back to the inside of her back foot and just inhale in and as she exhales she's just going to send her thigh back just to get a little stretch through the thigh and bring her heel into her hip. Good. Now to take this in a little further with a bind she's going to bring her toe into the elbow crease, she's going to lengthen up through the torso, inhale in and reach the arm up and take it all the way around behind. Good. Try to open up her heart, open up her chest and breathe. That looks beautiful, good. And then she's going to release and then come back out of it to pressing back up to her down dog, walking her hands back. Good and coming up to her mountain pose. Inhaling in and drawing the energy in right down into her heart. Good, beautiful! And that's the bound pigeon pose."