9. Pigeon Pose > Tree Stand
From a standing position, shift your weight to your left leg, lifting your right leg off of the floor. Grab hold of your knee with both hands, focusing on maintaining your balance. If this is as far as you can go, just relax here and breathe. Ready to go further? Place your right foot on the inside of your left thigh, like in the photo above, then bring your hands to prayer position. If you feel comfortable and balanced here, you can complete the pose by raising your arms above your head. Stay here, breathing, for about 30 seconds. If you fall out of the pose, don’t worry! Just start over, and pick up the count where you left off. With practice, this will get easier and easier. When you’re all done place your right foot back on the floor, shift your weight to the right, and repeat on the left side.
To come out of the pose, release your left foot and come back to standing.