The Pigeon Variations

A bit ago, I wrote a post on the Warrior Variations, based off of different variations to be explored in the traditional Warrior poses (Virabhadrasana I, II, and III). Today, we look at different variations in Pigeon poses.


The Pigeon Variations

I, personally, do not attempt full Kapotasana (it looks a lot like Thunderbolt Pose/Laghu Vajrasana). If this is a part of your practice A) Um, awesome. You are Gumby-like and B) If you want to throw it in there, do it after you are good and warm, maybe after the Camel poses. 
  1.  Begin practice reclined
  2. Come into Pigeon on your back, cradling the knee in the crook of your arm, with the other hand coming around the foot
  3. Supta Pavana Muktasana (Reclined Wind Relieving Pose)
  4. Bring your forehead towards the knee, and lift the out-stretched leg. Gently bob the out-stretched leg for a bit of core work, do until warm (Ardha Jatharasana variation)
  5. Supta Padangustasana (Reclined Big Toe Pose)
  6. Supta Trivikramasana (Reclined Vishnu Pose)
  7. Repeat steps 2-6 on other side
  8. Roll up to seated
  9. Malasana (Garland Pose)
  10. Uttanasana (Forward Fold Pose)
  11. Adho Mukha Svanasana (Downward Facing Dog Pose)
  12. Supta Kapotasana (Reclined Pigeon Pose). "Wave" torso over bent front leg before settling into pose to hold
  13. Repeat steps 11 and 12 on other side
  14. Virabhadrasana I (Warrior I)
  15. Virabhadrasana II (Warrior II)
  16. Vinyasa to repeat steps 14 and 15 on other side
  17. Virabhadrasana II 
  18. Utthita Parsvakonasana (Extended Side Angle)
  19. Virabhadrasana II 
  20. Parivrtta Virabhadrasana (Revolved Warrior Pose)
  21. Flow between steps 17-20 with breath
  22. Vinyasa to repeat steps 17-21 on other side
  23. Virabhadrasana II
  24. Vinyasa to Adho Mukha Svanasana
  25. Supta Kapotasana
  26. Come up from Pigeon, taking hands alongside hips, or raise above head
  27. Repeat steps 24-26 on other side
  28. Repeat steps 14-17
  29. Trikonasana (Triangle Pose)
  30. Repeat steps 14-17 to repeat Triangle on other side
  31. Vinyasa to Adho Mukha Svanasana
  32. Eka Pada Raja Kapotasana (One Legged Kind Pigeon). Use belt if needed to grab between both hands, and bring head towards foot
  33. Repeat steps 31 and 32 on other side
  34. Adho Mukha Svanasana
  35. Ustrasana (Camel Pose)
  36. Cat/cow in table
  37. Repeat Camel pose, coming deeper if you can (or Full Pigeon!!!)
  38. Cat/cow in table pose
  39. Adho Mukha Svanasana
  40. Jump through to seated
  41. Matsyendrasana (Seated twist). Repeat other side
  42. Savasana
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