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Yoga Sequences with Pigeon pose are usually done after you have warmed up. Yoga Teachers should never do these poses early in a class as good blood must circulate around the knees before they are bent and twisted to avoid injury in students. If you have a knee injury lean over to the hip of the bent knee and rest it on the mat as this will reduce the twist on the knee and still allow the hip to stretch. Even if your other knee is not injured it is best to do the same version of Pigeon pose on both sides.

The step back into One leg Downward Dog is unusual but it really helps to tone leg muscles and muscles around the sacrum. Basically this type of movement and pose helps to tone your ass.

The Standing poses help to strengthen around the hip after it has been stretched.


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Yoga Poses in this sequence:
Tadasana, Salutation Pose, Uttanasana, Lunge Pose, Eka Pada Adho Muka Svanasana, Salamba Kapotasana, Adho Muka Kapotasana, Adho Mukha Svanasana, Parsvakonasana, Virabhadrasana 2, Trikonasana, Virabhadrasana

written by Mark Giubarelli

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