Pigeon Pose

1. From downward dog or table top, bring right knee forward behind right wrist.

2. Position right ankle near left wrist, shin as parallel to mat edge as comfortable.

3. Extend left leg straight back, top of foot on floor, toes pointing back.

4. Square hips toward front of mat, using blanket under right hip if needed for support.

5. Keep torso upright initially, hands on floor or blocks for support.

6. Walk hands forward to fold over front leg, resting on forearms or extending fully.

7. Keep hips level and avoid dumping weight into right hip.

8. Breathe deeply into any sensation, staying within comfortable range.

9. Hold, then carefully press back to downward dog and repeat on the other side.