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Half Pigeon
This is just the half of it. =-)
The pigeon is a very intense advanced position but anyone can do the beginning steps. With this you open your lower back and hips. I show it in three steps and they get a bit more hip heavy the further you go along and in the third step you really begin to open the tops of your thighs, your quadriceps. Don't push it to hard but don't surrender to easily either. If you keep your breath coming in deep it will help get the oxygen you need to those muscles so even though it feels stressful don't let it stress you out. Just do what you can, learn your limits and then try to let them go.
I'll show you the full pigeon if you think you can make it but no pooping on strangers in public squares
Date Created: Tue 18th May 5:39PM
The Bridge and Wheel
Intense back bends begin with intense practice. So it's always best to start with the bridge. A simple back bend with the support of your thighs and arms. This opens the lower back and chest making space for what's to come, the wheel. Only try the wheel if you can do the bridge easily with no strain or discomfort and you are able to get your head completely off the floor when doing so. The wheel is much more intense opening your lower back even more but also demanding a strong upper body to take half of the weight so keep that in mind when you are pushing up. Try to balance the weight in your bodies center so that it is distributed equally to your legs and arms. If you are just getting started always watch the new clips in full before you try them on your own so that you have the full visual instead of trying to watch and practice at the same time. Good luck!
Date Created: Mon 10th May 10:10PM
Warrior Two
This is the root of all power in your body, or at least a way to get more in touch with it. In this position it's easier to get to know your bandhas and by activating your legs you increase your body temperature so that as you venture further into your practice it's easier to open up the rest of your muscles. These two things combined make this a wonderful position that should be included in every practice. The variations are just a bonus, mastering the basic position is much more important. You will see that almost every time I upload a small practice here I incorporate this position. You should try to do the same when you practice on your own. Enjoy!
Date Created: Mon 3rd May 11:21AM
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