1) Double Pigeon - 2-5 minutes on each side

2) Sit in Dandasana or Staff Pose, cradle the right leg into the right arm by placing the right foot into the inside of the elbow. Connect your hands around your right foot. If this is not possible, place your
arms under your right calf and cradle the right calf like a hammock. Hold for
5-8 deep breaths, and go on to the left side.

3) Back to the right side, place the right arm under the calf muscle and work the
leg up the arm. The goal is to get the leg as close to the shoulder as possible.

Place the hands on either side of the hips.

Exhale as you round the back, point the toesof both feet and lift the extended leg.

Hold for 5-8 deep breaths, and go on to the left side.

4) From step 3, lean your upper body back. Take a deep inhale, and as you
exhale, use the momentum from your breath to bring you upper body
forward.

Push the ground away with your hands, sending the strength up through your
core. Hug the elbows and legs in as you gaze forward.

Hold for up to 8 breaths!