No need to make this pose harder than it needs to be - go ahead and keep your front foot tucked in towards your groin, knee reaching towards the front of your mat. And as always, remember flexibility is a process! 1. Work on your foudnational hip flexibility first for “regular” Pigeon, and then once that’s feeling more achievable, you can start working towards the fancier King Pigeon. If you do not already have a comfortable seated Pigeon pose, I really wouldn’t recommend trying to add any backbending to your Pigeon. The hopefully obvious disclaimer: King Pigeon is an advanced pose that requires a lot of pre-existing flexibility and strength - it is not a beginner-friendly pose. Make Sure You Have a Comfortable Pigeon Pose Below are some suggested variations and drills to help your progress towards a backbend-ier Pigeon. Hip flexibility - both external hip rotation in the front leg, and hip flexor flexibility in the back legĬore strength (can’t have back flexibility and balance without it!)Īlso obviously it looks pretty damn cool, which is also a totally appropriate reason to want to be able to do a pose. A strong and bendy King Pigeon pose requires a great deal of:
#PIGEON STRETCH FULL#
If you feel constricted through your center, sit up tall and pull your shoulders back to open your chest.Being able to touch your foot to your head in Pigeon pose (aka King Pigeon, or Eka Pada Rajakapotasana for you yogis) is a great goal for intermediate and advanced students who are interested in working their full body flexibility because it really does require your full body. Troubleshooting: Full Pigeon is hard, but you should still be able to take full, deep breaths while holding the pose. Square your shoulders and hips over your right leg and hold. Place your hands on either side of your right leg, square your hips, then open your right knee to the side and drop it to the floor, foot flexed and knee bent 90 degrees. Get into a wide lunge with your right leg forward and your left leg back, foot pointed. Troubleshooting: If you can’t keep your knee bent 90 degrees without assistance or force, use a lower box and place a yoga block or small towel underneath your right leg for support. As your flexibility increases, slowly start to lean over your right leg. Adjust your shin so your knee is bent 90 degrees, foot flexed. Facing the box, lift your right leg and open it to the side as you lay it on top of the box. Standing Supported Pigeon (Photo: Sean Michel)įind a hip-height box or chair. Troubleshooting: If you can’t clasp your hands around your shin, straighten your right leg and wrap your hands around your thigh. Flatten your spine as much as possible, and relax your chin and neck. Clasp your hands around your right shin, then lift both legs toward your chest. Open your left leg to the side, knee bent, and place your left ankle on top of your right thigh. Lie faceup with your knees bent, feet flat on the floor. Instead, pull your shoulders back and imagine lifting your chest up and toward your legs to maintain proper posture. Troubleshooting: Don’t lean back into your arms, which shifts your weight away from your hips and makes the move less effective. When you feel resistance, pause and hold.
Place your hands behind you for support and keep your chest lifted as you slowly bend your right knee, sliding your right heel toward you glutes as far in as you can. Bend your left knee and let it fall open to the side, then stack your left ankle on top of your right thigh just above your knee, foot flexed. Sit with your legs extended straight in front of you, shoulders back. If you’re slouching or leaning to one side, press your hands into the floor to support your weight, then shift back and forth until you feel centered. Troubleshooting: Your weight should be evenly balanced between your two legs. Both knees should make 90-degree angles, and your front calf and back thigh should be parallel to one another. Drop both knees to the right, feet flexed, and turn toward your right leg, squaring your shoulders. Sit with your knees bent and feet flat on the floor.
#PIGEON STRETCH FREE#
Soon enough, you’ll free your hips and fly the coop. Use these five variations to increase your range of motion safely and effectively.Ĭhoose one and try to hold the pose for 10 deep breaths on each side. And forcing yourself into the pose can put undue strain on your knees, ankles or hips. Pigeon Pose is a great stretch for your hips and lower back, but not everyone can fold up like origami. Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you
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