The Sun salutation is a strenuous pose while the Pigeon pose requires intricate stretching and bending. A combination of these two poses gives your body comprehensive exercise. The Sun salutation part of this sequence helps to build strong biceps and triceps and also nourishes your elbows, shoulders and wrists. The Pigeon pose part stretches your hips, spine, and the muscles of your back, and also your shoulders and neck.
You start doing this sequence from a standing position. Stand with your spine erect and lift your hands above your head. Reach up with your hands and stretch your spine upwards. While keeping your spine straight, bend forward from your hips and lower your arms towards the floor. Rest your palms flat on the floor in front of your feet.
Now jump back both your feet or walk back one leg and then the other, to come into a position where your back and leg are aligned in a straight line, as in the Plank pose. Bend your arms from your elbows to keep your back and legs perfectly horizontal to the floor.
Stiffen the muscles of your arms and lift your chest and shoulders up, by straightening your arms, as in the Sun salutation. Do the Sun Salutation a few times by bending your arms from the elbows and lowering your chest to the floor, and lifting it up again without resting it on the floor. After doing the Sun Salutations a few times, instead of bringing your chest down again, stay put in the position where your arms are straight, your chest and shoulder are lifted up, and your torso is almost vertical.
From here get into the Down dog position by straightening your legs and lifting your hips to be the highest point in this position. Lift your left leg and align the angle of your leg with your torso as in the Donkey kick pose. Pause at this position and then lower your upraised left leg to bring it between your arms.
Lower your left leg sideways to the floor and rest your leg on the floor. Your left foot sole is facing backwards towards your right leg, which is outstretched behind your hips. Your right foot is placed in a way that your right toenails touch the floor. Now place your palms on the floor in front of you to help you to hold on to this position. Thrust your chest out, and lift your head up slightly, as you move your arms in front of you. Bend your arms form the elbows and bend forward from your hips to lower your head to the floor. Rest your forehead on the mat.
You can also stretch your arms forward, to increase the stretch to your torso. In this position the muscles of your abdomen too are compressed, helping to simulate the secretion of digestive juices. This is the Sun salutation with Pigeon pose.
Yoga Advanced Sun Salutation Poses: Pigeon
Advanced arm balance / flying pigeon pose