Full 1 Hour Advanced Backbend Yoga Challenge | Pigeon Series - Rajakapotasana Variation | Yograja

PIGEON PREP (EKA PADA RAJAKAPOTASANA PREP)
This is what most of us just call Pigeon. When upright, try to keep your weight from shifting off to one side. To add a little pressure to your front leg and intensify the stretch, take a forward fold.

Instructions:
1. From Downward Facing Dog, step your right foot forward, landing your right knee just to the outside of your right wrist and the top of your right foot behind your left wrist. The front side of your left leg will come to the floor.
2. Your left foot might come right behind the left wrist so that your shin is pretty parallel to the front edge of your mat but it’s more likely that the foot will feel comfortable somewhere between your left wrist and your left hip point. Wherever it lands is fine. Moving the foot closer to the wrist can cause discomfort in your right knee so don’t put it in a position that’s painful.
3. Once you have your front leg situated, tuck your left toes under and scoot your left knee a little further back on your mat. Then release the top of your left foot to the floor with the toes pointing straight back (watch that it doesn’t sickle inwards!).
4. Now, because we think that one of the goals of this posture is to get the right buttock down to the floor, there is a strong tendency to accomplish this by shifting your weight over to the right side. Don’t do this!
Yes, the buttock will be on the floor but you will have lost the entire integrity of the posture. Instead, makes sure that both hip points continue to face the front of your mat like two car headlights. This may mean that there's a big gap between your right buttock and the floor and that is perfectly ok. Now would be a good time to use a prop like a folded blanket under that side of your butt for support.
5. If this feels like a lot, stay upright. Otherwise, you can start to come forward over your right leg any amount. You may be able to drape your torso over your front leg and come down to your elbows or eventually bring your forehead all the way to the mat.
6. Once you get to a place that is comfortably edgy (meaning you feel like something is happening but it’s not going to kill you) stay for five to ten breaths or even more if you like. Pigeon is one of those poses where release can continue to happen when you stay put, especially since you’re using gravity to help you along.

ONE-LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA)
Mermaid actually takes you a good bit of the way toward Full Pigeon and provides a good point of entry. A strap is really helpful for people with tight shoulders.

Instructions:
1. From Mermaid, release your overhead grip but keep your left foot in the crook of your left elbow and hugging in toward your left buttock.
2. Reach your right arm across the front of your chest and grab the toes of your left foot with your right hand. Bring your left arm up to the ceiling while turning your chest toward the front of the mat.
3. Bend your left elbow and drop your left hand over your shoulder and behind your back so that you can reach your left toes with your left hand.
4. Release your right hand and extend that arm toward the ceiling. Bend your right elbow to drop your right hand behind your back and reach your left toes. At this point, your arms are in a symmetrical position: elbows pointing toward the ceiling, hands dropped behind the back and holding the left foot. If this isn’t possible, loop a strap over the left foot and hold it with both hands.
5. Open your chest and throat toward the ceiling and extend the crown of your head back toward your left foot.
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