Stretches the shoulders, chest, thighs, groin and abdomen
This is a challenging pose, but a rewarding stretch once you master it. Start in Mountain Pose, standing up straight with feet shoulder-width apart. Shift your weight onto your right foot and bend your left knee, lifting your left foot behind you. Turn your left arm outward, bend your elbow, and grip the outside of your left foot, pressing your thumb against the sole. Inhale and lift your left leg up, bringing your thigh parallel to the floor. You should rotate your shoulder so that your bent elbow points toward the ceiling. Reach your right arm straight forward, parallel to the floor. Hold for 20 to 30 seconds, and repeat on the other side.
- AARP Bulliten. "13 Easy Yoga Poses for Everyone." January 14, 2011. (June 1, 2013) http://www.aarp.org/health/fitness/info-01-2011/yoga_poses.html
- Bourdeau, Brigitte. Yoga instructor. Personal interview. May 31, 2013.
- Crandell, Jason. "Proper Pigeon Pose." Yoga Journal. (June 1, 2013) http://www.yogajournal.com/basics/1808
- Gudmestad, Julie. "What's In a Stretch?" Yoga Journal. (June 1, 2013) http://www.yogajournal.com/for_teachers/2376
- Mayo Clinic. "Slideshow: A Guide to 10 Basic Stretches." (June 1, 2013) http://www.mayoclinic.com/health/stretching/SM00043
- Yoga Journal. "Yoga in America Study 2012." (June 1, 2013) http://www.yogajournal.com/press/yoga_in_america
- Yoga Journal. "Yoga Poses Index." (June 1, 2013) http://www.yogajournal.com/poses/finder/browse_index