Mind Map from Elwanda Klucik

Pigeon

Asymmetrical pose, so 3 minutes means it’ll take 6 in a class.

Setting up:

Stack of pillows
Bench in front
put knees on pillow
(right side) Reach your right leg around to the front.
Slide your right foot to the left side of your mad
Set your knee down. Parallel with front of mat OK, but make sure knee is turned out a bit
Right bum on pillows
Extend left leg back, toes pointed / plantar flexion
Hands on bench

Options

Demonstrate this pose and then guide. Why?

Your voice will be strained
You might be tempted to turn your neck and look at camera do not twist your neck in this pose

Setting Up:

Bench at top of mat
Lie on your back (supine), head close to bench (about an arm length? check, I was too close, my shins were on bench today)
Arms at your side, hands near hips
Feet flat on your mat
Press with your feet
Lift your hips
Place palms on your hip, lock elbows map
Lift your legs until they are pointing to the sky (plantar flexion ankles)
Continue with your legs, over your head, until they rest on the bench
Keep your hands on your hips until you are fully over
Rest your palms back on the ground

Getting out:

Press with you hands
Lift your legs up
As you come to toes pointing to the sky, use your forearms to support you, engage your core
Articulate your spine, one vertebra at a time
Feet on ground, relax

Lie on your back,