This posture is dedicated to the great Sage Vamadeva.
(To execute this posture, one needs a lot of flexibility in the area of hip and thighs, so warming up of the hip joint area is essential before this posture is performed.)
Start with a downward dog posture.
Stretch your hamstrings deeply and bend the right knee to get in the pigeon posture.
See to it that you are sitting on the right hip with knee bent in such a way that the right heel is close to the perineum.
Extend your left leg straight behind so that your upper body is straight and perpendicular to the floor.
Hold your right foot with your right hand and lift it off the floor, bend the left knee and hold the left foot in the left hand.
Gently try to bring the feet together. Make sure you don’t feel any discomfort in your knees and your lower spine.
Hold the posture for 10 counts and switch the side.
This is an excellent posture to make the hip joint more flexible and to work on abdominal muscles.
The thighs and the gluteus muscles are stretched to their fullest degree and helps in strengthening and keeping these muscles supple.