Opening

Question 1

Series purpose

Answer 1

Hips are emotional storehouses
Improves blood flow to lumbar spine, intestines, and reproductive glands
Dissolves lower back tension, knee discomfort, and sciatic nerve pain

Question 2

All poses

Answer 2

Half pigeon
Double pigeon
Frog

Question 3

Half pigeon

Answer 3

Eka pada rajakapotasana 
Front thigh parallel to edge of mat
Front knee 90 degrees or less
Flex foot
Back leg straight
Roll hip to floor
Drishti: gaze straight ahead and then down

Question 4

Figure four (variation)

Answer 4

Press lifted knee to front
Flex both feet
Shoulders relaxed
Drishti: up

Question 5

Double pigeon

Answer 5

Dwapada rajakapotasana
Shins on top of each other
Legs right angles
Ankle of top foot to outside of lower thigh
Front of sitting bones
Lengthen through spine
Flex feet
Drishti: down

Question 6

Frog

Answer 6

Bhekasana
Heels in line with knees
Legs at right angles
Tailbone down and under
Belly to spine
Press hips back
Let head drop
Drishti: between forearms or closed eyes