This dynamic practice will focus on preparing the body for the apex pose, eka pada rajakapotasana, or one-legged king pigeon—a pose that is somewhat challenging, as it requires external and internal hip rotation, shoulder and arm extension, and a deep backbend. This sequence serves to isolate these parts of the body and eventually put them together for the full expression of the posture. Be sure to take your time, even stop and rest if the practice becomes too challenging; and remember, you can always revisit this practice later!

Props: Blanket, strap