maybe my favorite sleeping swan variation or... eka pada rajakapotasana in our Yin practice.
yin or yang this posture goes by many names and offers immense benefits for the lower body.
working into the hip flexors, rotators and groin muscles this posture can ease lower back pain and sciatica symptoms. this asana also increases circulation in the lower body and creates positive stimulation for our nerves and meridians, or energy channels, in the body... supporting digestive, excretory and reproductive health. all wins! amongst other things.
when we relax the muscles and really steep into this position, like in a Yin practice for anywhere from 2-10 minutes, this posture safely works deep into the connective tissues that create the hip joint.
play with placement of blankets or bolsters under the hips or to rest your torso on so you can really melt down into it.
the alignment will be different for everyone and vary depending on your focus. most important: make sure your knees feel happy.
blankets can help •keep the bent/front knee, just as, if not wider, than the hip
• your shin will come down from the knee about a 45 degree angle, toes gently aware and resting outside the opposite hip... the more flexi the more you can bring the shin closer to 90, parallel with the top of your mat, keeping a flex through the foot and some activation out through the toes to protect the knee.
needless to say, it's one of my favorites.
we could talk about pigeon for awhile.
i'll almost always work a pigeon variation, if not a full on sleeping swan session, into my classes and sequences.
this is a wonderful position to experiment with.
#pigeon #pigeonpose #sleepingswan #bolster #bolsterlife #yinyoga #yin #hipopener #open #balance #restore #stimulate #yogapractice #omshanti