Yoga Pose 7: Pigeon Pose

 

The Pigeon pose is one of my favorite stretches. It opens the hips and thighs and is great for relieving tension that can build up from sitting all day. I know that after a long day, this pose really feels good!

From table top, move into the Downward Facing Dog position. From here, raise your right leg until it is in a straight line with your body. In one fluid motion, bring your right leg up and under your body, bending the knee and lowering the hips. Your right knee should be near your right hand, with your knee pointing out to the side.

Both hips should be touching the floor. You can bring your gaze up to open the lower back, or bend your elbows until you are resting on your forearms and bring your forehead toward the floor. This will deepen the stretch in your hips. To return to the Downward Facing Dog position, curl your toes on your left foot and press your hands into your yoga mat. Lift your hips and then move your right leg back even with your left one. Repeat the pose on your left side.

As a beginner I find that I cannot quite get both hips square to the floor. If this is the case, place a block underneath the right thigh to help support your body. If your hips aren't square, you'll put too much strain on your lower back.

I am still working at fully opening my hips so that the block isn't necessary.

Health Benefits of the Pigeon Position:

 

The Pigeon position helps opens your hips and also the fronts of the upper thighs.

 

Beginner's Tips of the Pigeon Position:

 

Walk your hands back so your body is vertical over your hips. Don't forget to breathe and to press into your hands to take some weight out of the hips and roll your hips square to the front of the yoga mat. Take your time to do this and keep the front of your body very long and very open.