If you have trouble doing double pigeon, try it while sitting on a yoga blocks or a low stool. Another option is to do pigeon pose glute stretch as a preparation.
In this glute stretch you sit with your shins stacked on top of each other like firewood. For a deeper glute stretch align the top foot with bottom knee and the top knee with bottom foot. Looking down from above, position your legs so that the fronts of your shins are parallel.
So that you can get your knees down focus on pressing your feet down. First press your bottom foot down. Then press your top foot down.
It is actually more difficult to get the knees down while sitting upright. However, bending forwards is a bit more "sensational."
To stretch your glutes throug a full range of motion do this leg stretch first while laying back on your elbows.
Hold for a minute or so. Then from there sit up tall and hold. Then bend forwards.
To add weight to the glute stretch while bending forwards lift your hands off of the floor.
To gradually add more weight first reach your arms to the sides, then slowly reach them forwards.
Keep your neck long and your chest open as you do so.
To vary the stretch you can reach your ribcage and arms towards the side of the bottom foot. Then reach to the opposite side.
In all variations, work at pressing both knees down. (Or as mentioned above, focus on pressing the feet down so that the knees press down as a result.)
For a combined glute stretch and chest stretch you can do double pigeon while in lapasana shoulder stretch pose.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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Nauli kriya is a great party trick (look what I can do) but it is also a great way to train the intercostals and stretch the diaphragm.
One way to avoid Hip Joint Popping is by learning to feel the hip joint so that you can keep it centered. So what does centered mean?
IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
When doing yoga poses or exercises for balance, stability and responsiveness are basic requiremenets for finding and keeping balanced.
Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
Serratus Posterior Inferior can be used to help anchor the latissimus dorsai muscle (making it easier to do chin ups for example).
Having difficulty bending your thoracic spine backwards? Use your Levator Costarum muscles to lift your back ribs. Then use your erector spinae to bend your spine (and ribcage) backwards.
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Steps for working towards bound side angle so that you can bind a little more easily.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.