Flying Pigeon Pose

Instructions

1. 1Begin standing in Tadasana, then shift your weight onto your left foot and cross your right ankle above the left knee in a Figure Four shape.
2. 2Bend the standing knee deeply and hinge forward at the hips, placing both palms flat on the mat shoulder-width apart.
3. 3Hook the right foot around the back of the left upper arm, pressing the outer edge of the foot against the arm.
4. 4Bend the elbows to create a shelf, then lean the torso forward, transferring the weight progressively into the hands.
5. 5Engage the core deeply and lift the left foot off the mat, keeping both hips as level as possible.
6. 6Optionally extend the left leg straight back to its full expression, pressing through the heel.
7. 7Hold for three to five breaths, then slowly lower the left foot and release the right ankle to return to standing.

Contraindications & precautions

• ⚠Knee injuries or meniscus issues — the deep external rotation of the hip places significant torque on the knee; skip this pose if there is any joint pain.
• ⚠Wrist injuries or inflammation — the full body weight is transferred onto the wrists; use fists or blocks to reduce pressure if there is any sensitivity.
• ⚠Hip labrum tears or acute hip pain — the extreme hip flexion and external rotation can worsen labral damage.