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Pigeon Pose (Eka Pada Rajakapotasana) is a deep hip opener that stretches the hip flexors, thighs, and lower back while also improving flexibility and opening the chest. It’s a great pose for releasing tension in the hips and promoting mobility. Here’s how to perform Pigeon Pose with proper alignment and technique.
Step-by-Step Instructions:
Starting Position: Begin in an all fours position (tabletop). Bring your right knee forward towards your right wrist. Depending on your flexibility, your right knee might be just behind your wrist or closer to the outer or inner edge of it.
Position the Right Leg: Adjust the placement of your right ankle so that it rests somewhere in front of your left hip. This placement will vary depending on your flexibility and comfort level.
Position the Left Leg: Slide your left leg back, pointing your toes and keeping your left heel pointing up towards the ceiling.
Scissor the Hips: Scissor your hips together by drawing your legs toward each other. If needed, place a prop under your right buttock to keep your hips level.
Lengthen the Spine: Inhale and come onto your fingertips, lengthening your spine and drawing your navel in. Open your chest and focus on finding space in the upper body.
Lower the Upper Body: As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat for a deeper stretch.
Hold the Pose: Stay in Pigeon Pose for 5 breaths or longer, allowing your body to relax deeper with each exhalation. Focus on releasing tension in your right hip.
Exit the Pose: To come out, press your hands into the floor, lift your hips, and move your right leg back into all fours. Repeat the pose on the other side.
Beginner’s Tips:
Adjust for Comfort: Pigeon Pose can be an intense stretch for the outer hip. Start by keeping your right foot close to your left hip. If you bring your shin more parallel to the front of the mat, the stretch in the hips will be more intense.
Using Props: If your forehead doesn’t reach the mat, make fists with your hands and stack them to rest your forehead on. Alternatively, use a block to support your forehead.
Stay Higher if Needed: If the full stretch feels too intense, stay higher on your forearms or hands. Keep your shoulders relaxed and the base of your neck soft to avoid tension in the upper body.
Try the Figure Four Variation: For a deeper hip stretch, you can try the Figure Four variation, where you place the right ankle over the left thigh, similar to a seated figure-four stretch, and gently press the right knee away.
Benefits of Pigeon Pose:
Hip Opener: Pigeon Pose deeply stretches the hip flexors, glutes, and thighs, making it an excellent choice for anyone with tight hips or lower back tension.
Improves Flexibility: This pose improves flexibility in the hips, hamstrings, and lower back, enhancing overall mobility.
Relieves Tension: Pigeon Pose helps release tension in the hips and lower back, offering relief from stiffness and tightness caused by prolonged sitting or physical activity.
Calms the Mind: The deep stretch and the slow, mindful breathing in this pose help calm the mind and release stress.
Things to Watch Out For:
Knee Safety: Be mindful of the knee in this pose. If you feel any discomfort, make sure you are not rotating from the knee joint but from the hip instead.
Avoiding Tension: Keep your shoulders relaxed and avoid collapsing into the pose. Make sure you maintain a long spine throughout the stretch.
Adjust for Tight Hips: If you have tight hips, start by using props to elevate your hips and gradually work toward the full pose as your flexibility improves.
Variations to Try:
Figure Four Variation: For a deeper stretch in the hips, place your right ankle on top of your left thigh and gently press the right knee away. This variation targets the outer hips and glutes.
Chest Opening Variation: Clasp your hands behind your back and lift your chest to add a gentle backbend to the stretch. This variation also opens the chest and shoulders.
Pigeon Pose (Eka Pada Rajakapotasana) is an excellent pose for deepening flexibility in the hips and thighs while also providing a relaxing stretch for the lower back. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga studios for more information.
