One-Legged King Pigeon Pose II
Eka Pada Rajakapotasana II
(A-kah pah-dah rah-jah-kah-poh-tahs-anna)

eka = one
pada = foot
raja = king
kapota = pigeon (or dove)

Step by Step

Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular to the floor.

Then shift slightly to the right and swing your left leg straight back behind the torso. Lay it on the floor fully extended, with the front of the leg (and top of the foot) on the floor.

Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you’re very flexible). To stabilize your position, push your right knee forward until it protrudes out slightly beyond the right toes.

Inhale as you lift your right arm up and, bending the elbow, exhale and take the left foot. Then do the same with your left arm. Holding the foot firmly, lift your chest and drop your head back toward the sole of your left foot. Press your elbows toward the ceiling. Hold for about 15 to 30 seconds, breathing as smoothly as possible.

Exhale and release the left foot and bring the leg back to the floor. Repeat steps 1 through 4 on the left side for the same length of time.

Half Lord of the Fishes Pose
Ardha Matsyendrasana

(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half
Matsyendra = king of the fish (matsya = fish
indra = ruler), a legendary teacher of yoga

Step by Step

Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.

Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.

Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.

With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don’t concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.