Yoga Advanced Sun Salutation with Pigeon pose

The Yoga Advanced Sun Salutation with Pigeon pose is a hybrid combination of two useful yoga poses – the Sun Salutation and the Pigeon Pose.

You start doing this pose from a standing position and lifting your arms above your head to reach up. Inhale, and as you exhale, lower your head to the mat. Place your palms flat on the mat in front of you. Walk your feet back, till your torso is horizontal to the mat.

Lower your chest to the mat. Inhale, and as you exhale, lift your chest up in a semi-circular trajectory. Make your arms straight, to bring your shoulders and head up. Pause at this stage and then lift your hips up and lower your face between your arms and lift your right leg off the mat. Raise your right leg high enough to align it in a straight line with your back and arms. Pause for up to three breaths.

Lower your right leg to bring it below your chest and bend the leg from the knee. Place your right foot near your left thigh. Your left leg is outstretched behind you. Place your palms flat on the mat and straighten your spine. Pause for some time and then bend forward and lower your head to the mat. Fold your arms in front of you, and rest your head on your arms. Or you may extend your arms straight ahead of you and rest your head in between your arms.

This is a dynamic sequence which helps to nourish your legs and hips, and also increases the flow of blood to your brain and face.

Sources:

Yoga Advanced Sun Salutation Poses: Pigeon

http://www.youtube.com/watch?v=p316lYLuZqo&feature=related

Sun Salutation B (Ashtanga Yoga)

http://www.yogatic.com/yoga-video/ashtanga-yoga-sun-salutation-b/

Yoga posture - Salamba Kapotasana - Supported Pigeon Pose

http://www.yogacards.com/yoga-postures-2/kapotasana-pigeon-pose.html

Yoga Advanced Sun Salutation Poses: Pigeon

http://www.ehow.com/video_4938645_yoga-advanced-sun-salutation-poses.html