Pigeon Flies to Tree (No 13)

This is a sweet yoga flow that creates flexibility in the hips and also strengthens them. It strengthens the gluteus muscles on the One Leg Downward Dog and Half Moon pose.

It is good practice to balances stretches with strengthening exercises. However the order in which this is done often changes. Basically any way is quite healthy especially when a joint is involved. In this case it is the hips that are opened and stretched.

Go slow the first few times so that the hips open up before flowing. This method of Vinyasa yoga sequencing is called slow to fast sequencing. It works well and is safe!

After you have warmed up you can hold and explore the yoga poses in more detail.

Purchase this Yoga Video Clip

It is best to save them to your computer first then run them from there. Right click  then Save as and put them in a folder.

Instructions

Stand in Tadasana.

Inhale into a backbend.












Exhale into a forward bend.

Inhale and step the right leg back.

Exhale into Downward Dog with the left leg raised up and back.

Inhale place the left leg down. Slowly the first time

Exhale and bow down with respect and  humbleness.

 









Inhale raise the arms up. Delay the inhalation a bit as its a long way to travel.








Exhale into Pigeon pose. You may want to stay here for a breath.

You may want to hole this pose for a breath.






Exhale into One Leg Downward Dog, Adho Mukha Svanasana. The left leg is up and back.






Inhale and step the left leg forward.

Exhale extend the left arm out to the left and raise the right leg in Half Moon Pose.

The right arm is raised and the gaze is upward towards the sky.

Exhale and place the right foot over the left quadriceps on the left.

You may want to hold this pose for a breath.









Inhale and enter Tree pose with the right foot placed into the left thigh.

The arms can be wide apart for easier balance.




Exhale into Tadasana with the hands in prayer position.

Perform the same sequence on the opposite leg. If you like you can vary the headstand sequence each time or simple perform the same one.

Yoga Breathing Techniques

5 minutes - Then begin to hold a little at the top of the breath.

Then

Stage 4 - NadiSodhana Pranayama
Block both nostrils partially. Allow an even intake of air through both of them.

Hold at the top of the inhalation briefly. Gradually increase the time of the retention (Antara Kunbhaka).

Exhale through both nostrils blocking them so they release the same amount of air throughout the exhalation.

Hold after exhalation briefly. Gradually increase the time of the retention (Bahya Kumbhaka).

Do this while gradually increasing the retentions for 15 minutes. If the lungs feel fatigued try restricting the air coming in and out  less.

Nadi Sodhana Pranayama mp3

Its a fine art to restricting the nostrils just enough for
control but not too much to cause conflict in the vacuum of the lungs.

End with at least 5 minutes of Aums (or humming sound) while lying on your back.

The End!

by Mark Giubarelli