Parivrtta Eka Pada Vakrasana (Pigeon Variation)
Start from a kneeling position.
Inhale and take your right leg forwards and position the lower limb/shin at a comfortable angle with the right foot slightly back towards you. The right knee is bent.
Support the weight of your body with your hands/arms and stretch out the left leg behind you.
Inhale as you lift the chest upwards and lengthen through the whole body.
Exhale as you lean forwards from the hips whilst keeping the back straight.
Inhale and then exhale position left upper arm on the floor in front of the right shin and twist around to the right side.
Bend the left elbow so that the forearm is pointing upwards.
Bring the right arm up and place both hands together into a prayer position.
Inhale and then exhale as you deepen the twist.
Look up towards the right elbow and relax the head on the floor if this is more comfortable without strain on your neck.
Hold here for three to five breaths.
Inhale and then exhale as you release and come out of the posture.
Repeat on the other side with the left leg forwards.
NB: You can also simply twist around to the other side whilst your legs are in the position for an alternate twist to the other side without changing the legs over.