For the spine and urinary bladder

The Eka Pada Rajakapotasan-I is basic version of the pigeon pose. The chest is pushed forward like a pigeon hence the name.
From Sukhasan, simple sitting position, maintain the folded left leg in front so that the left lower leg from knee to ankle is parallel (or almost parallel) to the front edge of your yoga mat. Take the right leg back and maintain it straight - the right thigh, knee, shin ankle and toes to be in contact with the floor as shown.
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