How-to: Set your legs up for a pigeon, and walk your hands back near your hips. Keep your body vertical over your hips, and hips square to the front of your mat. Bend your back knee, and hold your foot or ankle with your hand on the same side.
Tips: Press your foot gently back into your hand, or gently pull your heel toward your body. Position your other hand on the ground to secure your balance, and let your exhales sink your hips closer to the ground.
Benefits: Opens the hips and the fronts of your upper thighs. Opens the upper spine and chest.
Michael Taylor is a yoga guide at Strala Yoga in New York City. (Michael prefers "guide" to "instructor"). He's practiced Eastern movement and healing techniques for more than two decades. He holds a degree in mind-body medicine from Harvard, and studied alternative medicine and psychology at Oxford. Mike is also the CEO of social media company Odyl, climbs a few mountains in his spare time, and is the husband of yoga master Tara Stiles.