Hero to Pigeon Vinyasa Yoga flow In this Vinyasa Yoga flow the hips get stretched well. The way the hip
is rotates balances both ways and the knees also get evenly
stretched as the lower leg is stretched in an internal way inVirasanaand external way during Kapotasana.
Sit on the heels and place the palms together beside the chest. The heels can also be taken wide and to the outside of the hips for a deeper stretch on the knees.
Let one leg slide out to the side and lean forward and down towards
it. Point the left toes to stretch the ankles and be sure to push
the back of the knee down to the mat also so that the knee does not
Inhale and raise up then open the chest twisting sideways. Stretch
the right arm over to the left and if possible grab the foot.
It is a nice stretch without holding the foot so don't try too hard
to reach those toes. It can be suppressing when the body is
Raise up and adjust the right knee bringing the heel inward towards
the pelvis. Swing the left leg back and place the fingers down for