Hello Jacqueline
Thank you for asking for clarification.
Knee to wrist (left to left first side) is what you do. It does sound like I corrected myself with an instruction of left foot to left wrist. No wonder you’re confused! The second side I say knee to wrist again! So, do knee to wrist both sides.
You will then allow the outside of that leg to lay on the floor, bent, landing with heel crossing the midline of the body. It’s very comfortable for 99% of people when the leg is bent a lot (heel nearer to the right hip on first side).
If you’re after more of a deep stretch, an opening, then you’ll hear me say words to the effect…to increase the stretch, open the angle of the bent leg. The closer your left heel is towards the right hand, the deeper the stretch, and it can also be sore. So, use that resistance as an indication of how far to go. In this class I instruct to simply sit in the pose. However, you can even walk the hands forward and lie on the floor, forehead to floor, arms either outstretched or folded.
The fullest expression of the leg component (which most people will NOT be able to do) is with shin of bent leg square to hips (or front of room or mat) positioned between both hands AND with foot flexed! And on top of that lying down on the floor, without the hip of long leg lifting at all! But that’s just where people head.
You want both hips square to the front. If the hip of the straight leg lifts, then that is definitely a sign that you should bend the leg MORE and bring the heel closer to the hip. If it’s super comfortable, or dare I say, too easy, with leg bent, foot near hip, then just open that leg until you feel a little resistance.
You can see photos of various permutations of this pose by researching Pigeon or Half Pigeon pose.
I truly hope that helps you.
Namaste
Gabrielle 🙂
