Don’t Do: Pigeon pose at 45 degrees. I don’t let the back leg totally collapse… I’m practicing the Yin version (Swan), in which case I do let things really relax 🙂 But in a yang practice, I like that back leg to be straight back, rolling the back inner thigh up toward the sky, hugging in toward the midline. 2. Bend deeply into your right knee, while you let your back (left) heel rise towards the sky. Stretch the left leg out behind you with the top of the left knee, left thigh, and left ankle resting on the floor. After your warmup, you may want to start with Classic Pigeon Pose, followed by Resting Pigeon Pose, and eventually King Pigeon Pose. To advance into Resting Pigeon Pose, take a deep breath, and as you exhale, fold forward, bringing your torso over your right leg. Hold the pose, and keep breathing.
Breathing in, open up your chest. Breathing in, press the palms onto the floor, extend your spine, open the shoulders and chest, and lift the sternum up. Place your hands under your shoulders and press into your palms to lengthen your spine. Begin in a tabletop position with your hands directly under your shoulders and your knees directly below your hips. Extend toes of right foot back as far as possible, releasing hips toward the floor as you do so. The other leg should be extended behind you with your toes pointing back. Curl your left toes under and step back into the Downward-Facing Dog Pose. Regular practice of Pigeon Pose can significantly enhance your flexibility and overall well-being. This pose requires focus, strength, and control, offering a dynamic challenge for those looking to advance their practice. I used to practice Pigeon this way all the time, but it aggravated my knee over time, and I started wondering why I was putting myself through this!
In time, this may lead to knee injury, due to excess pressure on the knees. For some people, going straight into Pigeon Pose may be a little too intense. If you are new to Pigeon Pose then, it is important to approach this pose with patience and respect for your body’s limitations. Otherwise, you are likely to put stress on the knee and twist your sacrum. Tension in the hip joint transfers into stress at the knee and with repetition can create soft tissue damage. Safely open the hip joint in external rotation with Lizard pose. Use a yoga strap to gradually progressing into the pose. “Flex your foot to protect your knee in pigeon pose” – have you ever heard this yoga alignment instruction? Individuals with severe knee or hip issues should proceed with caution or avoid Pigeon Pose altogether. What is the Pigeon Pose good for? I can get a lot of good engagement in the leg like this, and it feels better to me than a true flex. In my yoga classes, you will hear me talk about bringing a lot of activity into your legs in this pose (squeezing the inner thighs toward each other). There is a lot to this posture, and there are various modifications you can take that make this pose more accessible (read more below for that).
What is your body telling you about the pose? Once the hip is open enough for your body to easily perform the full expression of Lizard posture, then Pigeon could be approached safely as a hip opener, but only if the lower leg crosses the body at an angle of 90 degrees or greater. Pigeon stretches your glutes for faster muscle recovery, releases the lower back, and improves hip mobility. For an added mobility element, squeeze your knees toward each other and actively engage the glutes. 1. Start in a tabletop position with your hands and knees on the mat. Press into your hands as you slide your right knee back to meet your left knee in Tabletop Pose. To perform basic Pigeon Pose, begin in a tabletop position with your hands and knees on the ground. As you hold the pose, try to soften any areas of tension you may be holding in your body, particularly in the hips and lower back.
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