by Radha Yudhavir

Created on: September 30, 2010   Last Updated: December 11, 2010

The Gentle yoga pigeon pose variation is a relatively easy pose to do as it does not involve any balancing or severe twisting that other waist reduction exercises do. It also helps you to lose excess calories around your waist. 

Start by sitting on a yoga mat on your buttocks with your legs spread out in front of you. Bend your right leg from the knee and tuck your right foot near your right groin. Now rotate your left leg outwards and stretch it behind your back. 

Bend your left foot from the knee and lift your left shin. Move your arms behind you and hold your upraised left foot. Keep breathing slowly and consciously as you do these moves. Pause in this position for some time. Repeat this step wile interchanging the position of your legs.

Now get into a kneeling position. After you get on your knees you may extend one leg, say your left leg, forward. More the left leg to your right side and rest your left foot on its side and lower your left knee to the mat. 

Move your arms forward and place your palms on the mat, and push your hips behind you a little bit. Stretch your right leg behind you with your right foot pointing away from you. Bend your arms from the elbows, and place your forearms on the mat. Bring your forearms in front of you, under your head.

Lower your head to the mat and place your forehead on your forearms. You may also rest your forehead on the mat and place your arms around your forehead or stretch your arms in front of you. When you are in this position you are giving your spine and legs a comprehensive stretch. 

Inhale deeply into your spine and experience your chest expanding with every inhalation and your back rising up. Hold on to this position for about half a minute and then exist from this position. 

Press your palms against the floor and push you torso up. Place your palms to your sides. Straighten your spine to the extent possible. Thrust your chest out and lift your chin up. Bend your right leg from the knee and raise your right foot, Move your right arm towards your right foot and hold your right foot to help you to remain in this position. Place your left palm on the mat to support yourself. Pause at this position for some time and then exist from this position.

You can conclude this sequence by coming into a kneeling position once again and then bending forward from your hips to place your forehead on the mat, as in the Child pose, and relax for some time.

Sources:

Gentle Yoga for Wellness : Gentle Yoga: Pigeon Pose Variation 

http://www.youtube.com/watch?v=gX2rgOAw-N8

Pigeon Pose Yoga: Tips for Kapotasana 

http://www.yogawiz.com/blog/yoga-benefits/yoga-pigeo n-pose.html

Yoga posture - Salamba Kapotasana

http://www.yogacards.com/yoga-postures-2/kapotasana- pigeon-pose.html

Yoga: Pigeon

http://www.theragear.com/exercise/yoga_pigeon.php

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