EKA PADA RAJAKAPOTASANA
One-Legged King Pigeon Pose
The goal To get deeper into both shoulders and hips. To do Kneel in front of a chair. Place one ankle or lower leg against the front of the chair seat, and step your other foot forward to come into an upright lunge. Reach one arm backward, extending it from the shoulder as you eternally rotate your upper arm. Once you have positioned your hand on the chair, with your palm facing up, lift your elbow and chest. Then take your head back and reach your opposite arm to the chair as well. If possible, walk your hands farther down the chair. Maintain stability in your pelvic region as you lift through your sides. Then, take your head back to (or toward) your back foot.
The benefit This variation helps maintain stability in the pelvic region and an upward lift through your sides, says Owerko.