Challenge your strength & flexibility with Tip-Toe Pigeon Pose!

Tip-Toe Pigeon Pose (Prapada Kapotasana) is closely related to (and often confused with) Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), and Little Wheel Pose (Laghu Chakrasana). This backbend pose is an advanced yoga posture that requires great flexibility in the spine and torso. It also stretches the abdominals, the thighs, and the entire front body, while promoting balance and stimulating the internal organs.

Be sure you are comfortable with Camel Pose and Wheel Pose before attempting this one. When getting started with this pose, you may wish to practice against a wall. Press the soles of your feet into the wall, and use the wall to walk your hands down towards your feet as you lean backwards into the bend.

Always listen to your body, and back off if you feel any pain. Those with knee, shoulder, or back injuries should skip this one.

How to Do Tip-Toe Pigeon Pose:

• Begin in Camel Pose.
• Inhale and lift the lower part of your belly up while pulling it inwards and towards your spine. As you do so, anchor your tailbone downwards to stabilize the lower back. Gently exhale.
• Inhale, and raise both your arms alongside your ears. You may bring your palms together if possible.
• Exhale and then begin to slowly extend backward, bringing your head closer to your feet, making sure your lower back is long but stable. Make sure there is no pain or strain. Inhale and continue the extension, leading with your sternum. Once your hands reach the floor, pause here for a couple of breaths to stabilize yourself, palms pressing into the floor, and hips pressing forward to keep the back long.
• You may stop here if desired, or to go deeper, continue the extension until the top of your head reaches your heels.
• When you feel stable in the pose, release your hands from the floor, one at a time, and extend them up towards the ceiling. Press your palms together if you can, and breathe slowly as you hold the pose for about 30 seconds – or as long as you feel comfortable.
• To release the pose, lead with your arms coming forward, and use your core muscles to slowly bring your torso erect.
• Sit back on your heels, and then come forward into Child’s Pose. Rest here for several breaths.

(Image Courtesy of MrYoga.com.)