Hold and Breathe: Remain in this pose for 5-10 breaths or as long as comfortable, ensuring you maintain a steady, even breath. To deepen the grounding feeling of this Yoga pose, ask students to take three deep breaths with you -- filling up from the bellybutton to the neck as they breathe in and emptying all of that out as they breathe out. Keep the feeling of lightness in your knees and heaviness in your hips for the proper action of this Pigeon Pose. Your hips should be level. It may also strengthen the muscles that support the hips and lower back. Then, slowly, on the inhale, walk your hand back up toward your chest and raise your upper body back up to the upright position. Switch roles. Reading about this won’t do anything so you will have to get it in your body to really get it… The best way I have been taught to get into the pigeon pose is from a downward dog position. If you’re feeling stressed, inflexible, or tense, this hip stretch is an easy way to gently relieve your discomfort. However, I don't have the best posture and I spend a lot of time sitting down hunched over a laptop so I am prone to feeling little niggles in my lower back.

You should feel a stretch in your front hip, but if you're feeling pain in your back hip, you must adjust your posture. This activates the inner quadrant of the back leg and the back quadrant of the front leg. I liked the way it seemed to relieve tension at the bottom end of my spine and I even found some research to back this up. Maintain a long, straight spine. 5. Now, extend your left leg upward until you have formed a straight line from your head to your heel. The Pigeon Pose is a yoga position that involves bringing one knee forward toward the wrist on the same side and extending the other leg straight back. The Pigeon Pose involves a deep stretch of the muscles surrounding the hips, including the hip flexors, external rotators, and glutes. Although it felt a little painful the more I deepened the stretch it felt like a relief at the same time.

Over time this will create health in these muscle groups which will directly increase your range of motion. Are you looking for a way to relieve stress, open up your hips and increase flexibility? For most beginners, this move will be very difficult and may increase the risk of injury. Although there are many pigeon yoga pose benefits, there are a few mistakes that you should avoid to maximize those benefits and minimize the risk of injury. If your hips are tight, you could be at risk for injury if you don't warm up first. Be playful with the angle, being careful with joint pain of the hip or knee- a small shift in angle will simply highlight the stretch in different muscles of the buttocks and hips. Place your right knee on the mat near your right hand and lower your right shin, angling it at about a 45-degree angle. Flex your right foot to protect your knee and deepen the stretch in the right hip. The pigeon pose is a winning stretch if you ask me.

Squeeze your back knee in: this gets your psoas and core active and keeps the weight of the pose forward. Rajakapotasana is described as strongly hip-opening, both increasing the outward rotation of the femur in the hip joint of the front leg, and lengthening the hip-flexing psoas muscle of the rear leg. Inhale deeply, lengthening your spine. Pigeon pose may also help relieve lower back pain by stretching the muscles and tendons around the spine. She had some great techniques to help us open our hips, many of which I still implement into my own practice and share in my online trainings , and immersions. The great thing about Pigeon Pose is that it’s an excellent way to measure your progress. It’s about balance-the balance between flexibility and stability. Learning to balance on the hands requires tremendous strength in the flexors of the wrist, or what I call in my Handstand Training, "The Brakes". Flying Pigeon is a challenging arm balance that requires a great deal of strength and openness. Alternatively, you can take the pose deeper by moving into another version known as king pigeon pose, which requires you to use both of your hands to pull your back foot forward towards your forehead.

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