pigeon

kapotasana

Pigeon opens the hips and chest, facilitates deeper breathing, and opens the heart (5th) chakra.

 From the table position, slide the right knee forward, between the hands.

Let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.

 Press down into the palms or fingertips, inhale and reach the crown of the head up, lengthening the spine.

Exhale and sink the hips down into the floor. Roll the shoulders down and back and press and lean forward through the chest.

Breathe and hold for 3-6 breaths.

 Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.

To release: support your weight with the hands as you slide the right knee back into the table.

Repeat other side.

a) Lead with the chest as you exhale forward, coming on to the forearms, bringing the forehead to the floor or supported on top of your palms or fists. For a deeper stretch, slide the hands all the way forward.
b) Bring the hands to the front bent knee, lifting yourself up a little higher.
c) Interlace the fingers behind your back, squeezing the shoulder blades together.
d) Inhale the arms over your head, in a H position, palms together with thumbs crossed, or interlace the fingers and point the index finger.

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