Modified Pigeon with 1-Arm Child's Pose

Technique

How to perform Modified Pigeon with 1-Arm Child's Pose

1. Start on hands and knees. Bring the right knee behind the right wrist and angle the right shin across the floor.
2. Extend the left leg behind you with its knee straight and the top of the foot resting on the floor. Settle the pelvis without forcing it downward.
3. Walk the hands forward and fold over the front leg, keeping the neck relaxed and the trunk long.
4. Reach the left hand farther forward, palm down. Keep the right hand near the right knee for support, or thread it under the chest as in the alternate arm position.
5. Maintain the position and breathe steadily for the planned hold.
6. Use the hands to help return to all fours, then repeat with the legs and arms reversed.

Programming relevance

Muscles involved