A great source for Yoga Postures by Mark Giubarelli.
yoga positions – Adho Muka Kapotasana
Translation: Downward Facing Pigeon Pose
This pose can be entered from a number of different postures. In Lotus or Half Lotus (Ardha Padmasana ) one leg can simply be taken behind the body. From Downward Dog (Adho Mukha Svanasana ) or One leg Downward Dog (Eka Pada Adho Muka Svanasana ) the knee can simply be placed on the mat. From the Cat Flow or Child pose (Balasana ) take one knee forward.
Bring one knee forward and to the edge of the mat. Take the foot of the bent leg forward to stretch the knee also. Stretch the other leg back. Lengthen through the inside of the leg all the way to the big toe.
Rest on the elbows if you are not flexible.
This is a hip stretch but can also stretch the muscles of the knee in the leading leg. The lower back is also stretched. If you have knee injuries such as damage to the meniscus, ligaments of tendons then lift the hip of the leg that is behind you slightly.
This is a hip stretch but can also stretch the muscles of the knee in the leading leg. The major muscle that is stretched here is the glutues maximus but other muscles are also stretched such as the glutues minimus, piriformis, the orbturator internus with is part of the pelvic mat, the superior gemellus, inferior gemellus and the gluteus minimus.
Knee muscle really prevent the stretch from deepening. These are the popliteus which wraps around the tibia and inserts in the femur at the inner part of the end of the bone. Close the that on the outside of the knee is the arcuate popliteal ligament and the lateral collateral ligament of the knee and the medial collateral ligement. These bind the Fibula and femur together at the outer part of the knee joint. These are also stretched along with the knees internal ligaments.
Vinyasa Yoga postures to transition from and to:
Ardha Chandrasana Anjaneyasana Ardha Padmasana Adho Mukha Svanasana Eka Pada Adho Muka Svanasana Janu Sirsasana Parivrtta Janu Sirsasana Parivrtta Parighasana Cat Flow, Adho Mukha Dandasana Parsva Dandasana Chaturanga Dandasana Astangasana Salabhasana Bhujangasana Upavistha Parivrttasana Salamba Kapotasana Kapotasana Ardha Kapotasana Hanumanasana Navasana
Yoga Teacher Tips
A wonderful resting pose after a hard standing sequence of standing posture or Sun Salutations.
“When lines of force feel straight they usually are. In this pose there is a straight line through the arms all the way up to the toes of the raised leg.”