This week’s class video:

Galavasana / Flying Pigeon

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Are you too BUSY? Don’t have time for a full class? Here’s this week’s 10-Minute Warm-Up to get you moving, so you can still get on with the demands of your day:

(Just click on the videos above; they’re ready to play.)

Have you flown your PIGEON lately?

It's not gonna fly itself...

More specifically, I'm talking about "Half Pigeon," the stretch you're often in at the end of a class -- down on the mat, one leg forward and bent, shin laid crosswise, with the other leg trailing behind. Most people just settle in like that and sink into the stretch in the outer hip or glutes on the bent-leg side.

Galavasana's just picks all of that up off the floor so you can balance it on your hands. MUCH easier said than done.

So, this is a HIP-OPENING flow, all kinds of prep to get into the external rotation of the hip. Your legs will cross while you're standing, or on your side, or all curled up into a ball. LOTS of action for the glutes -- maximus and medius in particular.

The balance challenge is real, whether you're on one foot or putting your hands down on the floor.

Feel like you're too tight for this kind of thing? All the BETTER! Poses and movements aren't there to make you look pretty. They're patterns to pursue, unsticking your body from where it's most STUCK from movement habits (or lack-of-movement habits).

Open your body up to new paths of increased strength and resilience!