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Yoga Poses for Beginners Half Pigeon

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Yoga Poses for Beginners Half Pigeon

Half Pigeon Pose/Ardha Kapotasana

From Downward-Facing Dog, extend your left leg high, and then bring your leg underneath your body and place it in front of you, with your shin parallel to the top of your mat.

Extend your right leg straight behind you. Rest the top of your foot on the floor.

Keep your left foot flexed. Try to keep your right hip as close to the mat as you can. If it lifts off the floor, bring your left foot in a little closer to your body.

Stay upright for three breaths. Then, fold over and rest your head on the ground for 5–10 breaths.

Repeat on the other leg.

If you feel any sort of knee pain in this pose, try Reclined Figure Four instead. To do this, lie on your back and cross your left foot over your right thigh, keeping your left foot flexed.

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