Day 4 of #findyourasana !! Today's pose is King Pigeon. This happens to be an extremely difficult pose for me! I am not very flexible in my back or hips so this one is a pretty big challenge. I got lucky in this picture and was able to grab my toes ? I usually use a strap to help get my foot to my head. The modification is below!! Please tag and follow our sponsors and hosts! @jessicaolie @ania_75 @rebekahletch Sponsors- @dharmabumsactive @letsstartyoga 1⃣ Angle your right shin under your torso and position the right heel just in front of the left hip. The outside of your right shin is on the floor. 2⃣ Your left leg should extend straight behind you out of the hip, and be rotated slightly inward, so its midline presses against the floor. Roll your left hip point toward the right heel, and lengthen the left front groin. 3⃣ Bend the back knee and think of a lifting action (pulling in your bandas) as you bring the foot as close to the top of your head as possible. Stretch the right arm upward, bend the elbow, and reach back and grasp the inside of the left foot. Reach back with the left hand and grasp the outside of the foot. Draw the sole of the foot as close as possible to the crown of your head. Pull your elbows toward each other, you don't want them to be open wide. 4⃣ Puff up your chest and point your sternum straight up toward the ceiling. Think of a pigeon and how it puffs up its chest! Don't forget to BREATHE! To Modify- Take a strap and slip a small loop over the back foot and tighten the strap around the ball of the foot. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot. *******This is how I usually do this pose!******** REMEMBER- Be careful! Don't push this one. You could easily hurt yourself if you do not have the flexibility! I have?

amy_davidsonさん(@amy_davidson)が投稿した動画 - 2015/05/01 01:25:36