One Foot Behind the Head Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Uttana Pristhasana
(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, chest and quadriceps on the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2
One-Legged King Pigeon Pose 2 Prep.
Eka Pada Raja Kapotasana 2 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back knee bent toward the glutes, front heel down; arms on the sides, spine straight
Pose Type: standing
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)