It’s time to open up those hips!
The pigeon pose is part of a family of yoga poses known as “hip openers.” This is favorite of many experienced yoga practitioners as it increases the rotation of the femur bone and lengthens the psoas muscle, which connects the legs and torso. When your body is in this pose, the front leg works in external rotation while the back leg is positioned to stretch the psoas muscle.
Executing a well-balanced pigeon pose has numerous benefits for your back and hips. As you practice it regularly, you’ll notice improved flexibility in the lower half of your body.
Pigeon Pose: Step By Step Guide
- Sit on a yoga mat and transition into a table pose.
- Move your right knee toward your right hand and place it comfortably on the mat.
- Slowly slide your left leg back till you feel an intense stretch.
- Your hips must be positioned square to the floor. This is important to avoid placing stress on your lower back.
- You must feel a stretch in your right glute. Eventually, with practice, your foot should be parallel to the front edge of the mat.
- At this point, you’ll be upright on your hands while sinking the hips. The next level of this pose is to rest on your forearms. You can take this one step further by resting your chest on the floor with your arms extended in front of you.
- Breathe in through the nose and exhale through the mouth. Hold this pose for ten breaths and repeat on the other side.
Benefits of the Pigeon Pose
You’ll start to experience numerous benefits on practicing this pose.
The pigeon pose extends the psoas muscle and stretches the thigh and glute muscles.It opens up the hip joint and lengthens the hip flexor. This will make you more flexible, and you’ll be able to perform activities such as running and hiking with ease. It also improves posture and eases back pain and stiffness.
This pose alleviates sciatic pain and can help you with urinary problems. On an emotional level, it can help you let go of stress, negative feelings, and pent up undesirable energy.
The pigeon pose must be performed consciously and thoughtfully. If done without proper form, you can put unnecessary stress on the knee and sacrum. In order to avoid injuries, it is important to ensure that you open the hips and stretch your muscles gradually and safely.
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