Stretch your legs and open your breast in these prep poses for Eka Pada Rajakapotasana II.
Bed Pose, supported variation
Paryankasana
Benefits
Opens and broadens the upper body as well as shoulders, extends the quadriceps
Instructions
To begin, come right into Virasana (Hero Posture): Kneel with your knees with each other, shins hip-width apart, as well as sit in between your heels. If this is too demanding for your knees, position a block at its brief elevation between your ankle joints before you unwind, for more comfort, you can additionally add a covering behind your knees. Now place a tall block on the floor behind you to make sure that when you recline it lands in between your shoulder blades. Allow your neck to extend, and launch your head backward as you reach your arms expenses and down toward the floor. (If this setting hurts your neck, place one more block on its tall setting under your head.) Try holding onto the edges of your mat. Stay in the posture for a minimum of 1 min with constant breathing. Maintain your eyes soft, and also your throat as well as tongue kicked back. Observe exactly how your heart is boosted and also your lungs are spreading.
One-Legged Higher Bow Pose (or Wheel Pose)
Eka Pada Urdhva Dhanurasana
Benefits
Expands the breast and shoulders, stretches the groins and also hamstrings, supplies an equilibrium challenge
Instructions
Lie with your knees bent, heels near your buttocks, as well as feet hip-width apart with your toes up on a wall. Put your hands by your shoulders, with your joints in line with your wrists. On an exhale, flex your elbows as well as put the crown of your directly the floor. On the next exhale, push up, correct your arms, and raise your back ribs as well as sacrum. After 2 breaths, press into the inner side of your left foot as you draw your right knee towards your chest. On an exhale, align your best leg upwards. Keep your hips level, and also relax your face. Remain for a few breaths, after that bend your right knee into your chest, switch sides. Relax, repeat series 3 times.
Low Lunge, variation
Anjaneyasa
Benefits
Opens the hips as well as hip flexors, helps you find out to maintain the lift of the back ribs and also chest when relocating into a deep extension of the spine
Instructions
From kneeling, position your best foot on a block on top of your floor covering, with your knee over your ankle joint. Keeping your hips degree, prolong your left leg backward. Inhale, reaching your arms overhead then toward the wall surface behind you. Raise your back ribs. Keeping your focus on the connection of your base (back shin and front foot) as well as the flow of your breath, reach up with your arms ahead up as well as out of the pose. Repeat this activity 3 times.
https://www.yogadivinity.com/3-prep-poses-for-one-legged-king-pigeon-pose-ii
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