A continuing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

This posture is an essential tool in opening the hips, extending the spine, and expanding the chest. Practice this posture only when your body is warm, after a workout, a walk, or near the end of your yoga practice. Note: this is not a suitable posture for those with hip or knee replacements.

Beginning in the downward dog or plank pose, draw the right knee forward to rest just ahead of the right wrist, allowing the heel of the right foot to rest just ahead and outside the left hip. With hands supporting the weight of the body, begin to rest your weight equally onto the outside of the right hip and the top of the left hip. To Maintain the posture, ensure the your hips and shoulders are square, chest is open, and shoulders down. This posture is called “the pidgeon” because your body should resemble the rounded breast of the pidgeon. Repeat on other side.

To Intensify the posture:

Beginners: Relax your hands, elbows, or entire arms onto the ground, forehead to the ground. Extend the foot away from the body until the knee is at a 90 degree angle. Intermediate: Bend the left leg, reach back and catch the inside left foot with the left hand.

Advanced: Reach back with the left hand, thumb facing up. Reaching from the outside of the left foot, catch the big toe of the left foot. At this stage the back of your left hand will be resting on the top of your foot-again from the outside of your foot. Keeping the hips grounded, slowly lift the left elbow out to the side, and then up overhead, drawing your left foot to your head. It is essential that you can breath deeply and keep both hips grounded before you attempt this level of the posture. Any benefits to this posture will be lost amidst struggle, competition, or tension.

Note: If you experience knee pain in this posture, flex the front foot. Do check with your health care provider before beginning any new exercise program.