Yoga component Aeroplane Yoga Pigeon Pose This exercise introduces arm movements. First practise the mechanics of the exercise, and then add the one-and-two-and-three-pause – breathing timing to movements.
a. Stand with legs apart (up to 3 feet/1 metre).
b. Raise the arms so that they are at right angles to the body (in the child’s aeroplane position). As arms are raised to aeroplane position gradually turn right foot out so that it moves through a right angle; at the same time rotate the left foot slightly into a ‘pigeon toed’ position.
c. Lower arms to body and restore feet to normal position. Repeat arm raising, but this time turn the left foot out and right foot in.
Synchronization: Now introduce breathing sequence one-and-two-and-three-pause – to each foot/arm manoeuvre. Repeat three to five times.
a Stand with legs apart.
b Breathe in: one-and-two-and-three-pause as arms are raised and feet rotate.
c Breathe out: one-and-two-and-three-pause as arms are lowered and feet restored to starting position.