Another variation of the poses asks for the front heel to be close to your hips with the top of your foot on the ground.One variation of the pose asks for the front shin to be parallel to the top of your mat and your foot flexed.A folded blanket, foam block, or bolster under the front thigh will add support and may relieve discomfort. If at any point you feel low back pain in the pose, back off, draw your low belly in and lengthen through your spine to avoid compression.Downward-facing dog | Adho mukha svanasana.Thought to increase circulation to urinary, digestive, and reproductive systems.Stretches hip rotator muscles (gluteus medius and minimus).
Stretches hip flexor muscles (psoas, rectus femoris) and groin muscles.This is a hip stretch and backbend to stretch the outer hip of the front leg, the hip flexors of the back leg, and can either be a forward fold or a backend, depending on the variation you choose. Eka pada rajakapotasana (Eh-kah PAH-dah rah-JAH-cop-oh-TAHS-ah-nah) is quite a mouth-full! Also known as the pigeon or one-legged pigeon pose.