Page 114 - Natural Health (February 2020)

PIGEON
Pigeon pose increases lexibility in the hips and groin and stretches the thigh
muscles. It expands the chest, strengthens the lungs, and facilitates deep
breathing. This pose strengthens the back muscles and revitalises the kidneys
and the entire endocrine system.
1 Begin by sitting on your heels and bringing your forearms to the ground
with the palms facing downwards.
2 Slide your left knee forwards between your elbows and your right leg
straight out behind you. Square your hips to the front, and lie the right
foot lat on the ground. Lower your left hip towards the ground. If this
is uncomfortable or feels unsteady, place a blanket under your left hip to
support it.
3 Draw your upper body upright and place your inger tips on the ground
either side of your bent knee. Relax your shoulders and lengthen your spine
through the crown of your head as you inhale, lifting your sternum and
pressing your heart centre forwards. Look straight ahead and breathe deeply
for one to two minutes.
4 Bring your arms up to shoulder level, with your elbows pressing into your
sides and your palms facing forwards. Let your eyes gaze up at the sky with
your spine straight, chest lifted, and your chin tipped slightly upwards.
Hold the position with deep breathing for one to two minutes.
5 To come out of pigeon, bring your hands down to either side of your
front knee. Press your hands into the ground and lower your torso forwards
slightly as you lift your hips away from the ground. Bring your right knee
forwards so that you inish by sitting in rock pose. Then repeat the pose with
your left leg extended and the right leg bent.

114 NATURAL HEALTH