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Pigeon I  Eka Pada Rajakapotasana

T1. Begin on all fours with knees directly below hips. Hands slightly ahead of shoulders. Slide right knee forward to back of right wrist. Bring right foot to front of left knee. Outside of right shin rests on floor. Slowly slide left leg back, straightening knee and descending front of thigh to floor. Lower outside of right buttock to floor. Position right heel just in front of left hip. Right knee can angle slightly to right, outside line of hip. Lay torso down on inner right thigh. Stretch arms forward. Slide hands towards front shin. Push fingertips firmly to floor. Lift torso away from thigh. Press tailbone down. Lift pubis toward navel. Roll left hip point toward riight heel. Lengthen left front groin. Bring hands to top of pelvis. Push down while lifting lower rim of rib cage. Lift into Down Dog. Drop knees and repeat with left leg.

Relieve or prevent sciatica.

Chandra

Ashtanga Yoga/Flow Yoga/Ayurveda/PT...

若谷瑜伽创始人 | Ashtanga Yoga修习者 | 产后修复师 | 无痛快速拉伸法创始人（纯练习）| 美联认证老师 | 瑜伽培训导师 | 肌筋膜功能训练师 | 企业健康管理师 | 运动康复理疗师 | 瑜伽普拉提私人教练 | 源于根本 高于现实