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A Step-By-Step Guide To The Yoga Pigeon Pose

In yoga, the pigeon stance (also known as the pigeon pose or position) helps to expand your hips and relieve lower back stiffness. Although it may be a terrific technique to build flexibility and stretch your muscles, it’s critical to do the exercise correctly in order to avoid injury or straining your muscles.

This article will teach you how to correctly practice Pigeon Pose and will also discuss the benefits of doing so.

pigeon pose yoga - pigeon pose

Variations on the Pigeon Pose.

Posing in the shape of a pigeon (known in Sanskrit as Kapotasana, or “pigeon posture”) is a famous yoga practice that stretches your hips and lower back.

There are numerous different versions of the Pigeon Pose, however the most prevalent ones are as follows:

  • The Pigeon Pose is a classic.
  • Pose of the Pigeon for Resting.
  • Pose like a king pigeon.
  • Variations are distinguished by the lengths and degrees of difficulty that they present.

Because Pigeon Pose demands a certain amount of flexibility, you should perform a little warmup before attempting it. In general, the following positions are excellent for getting you ready for Pigeon Pose:

  • Downward-Facing Dog is a basic yoga pose.
  • Cat-Cow.
  • Thread the Needle with a threading needle.
  • Pose of a child.
  • Sphinx Pose is a type of yoga pose.

Following your warm-up, you may wish to begin with Classic Pigeon Pose, followed by Resting Pigeon Pose, and finally King Pigeon Pose, before moving on to the next pose. Using this sequence, you will progressively train your body for more difficult versions, which will help you avoid injury and perform the position correctly.

Pigeon Pose Has A Number Of Advantages.

Pigeon Pose has a variety of advantages when done on a regular basis. With this position, you will expand your hips, allowing for more mobility and flexibility in that joint.

It also helps to loosen up your hip flexors and lower back, which are frequently stiff from sitting for extended periods. It is possible that stretching these muscles on a regular basis can ease minor lower back or hip pain.

Because of the gentle stretching and movement of the lower belly, this position is also said to be beneficial for digestion. Peristalsis, or the passage of digested food through the digestive tract, may be aided by taking this supplement.

The hips are also a storage location for tension, despair, and dread, according to traditional Indian medicine. The practice of the position on a regular basis may be beneficial in relieving internal stress or concern. Keep in mind, though, that there isn’t any scientific evidence to back up this claim.

How To Perform The Pigeon Pose.

Pigeon Pose is a classic and relaxing pose.

  1. Begin in Downward-Facing Dog Pose on a yoga mat with your feet together. As a starting point, go down on your knees and place your hands in front of you on the mat (palms down). Engage the muscles in your hands and feet, and straighten your legs as you raise your hips to the sky. Your body will be positioned in an upside-down V shape.
  2. Raise your right leg off the ground and bring your right knee to the back of your right wrist, as seen below. Then, using your right shin, twist it such that it is parallel with the front of your yoga mat.
  3. When you bring your right leg to the mat, make sure that your left leg remains straight until it touches the floor.
  4. Bring your right knee outward so that it’s farther to the right than your hips, and make sure your right foot is dorsiflexed (feet pointed in the direction of the right knee) (flexed toward the shin). Maintain an even distribution of your weight between your right and left hips as you gently descend your right buttock to the ground. It is OK to lay a folded towel behind your right buttocks if this is too tough.
  5. To straighten and extend your spine, place both hands under your shoulders and softly press into the palms of your hands with your fingers. Look straight ahead and let the stretch wash over you. This is the point at which you have attained the Classic Pigeon Pose.
  6. Inhale deeply, then slowly exhale while lowering your torso to rest on your right leg and stretching your arms straight in front of you, your elbows slightly bent. Lie down with your forearms crossed in front of you, either on a yoga block or on your forearms. If this is too unpleasant for you, merely reach forward as far as you are comfortable doing so for now.
  7. Bring your shoulders back and away from your ears, keeping them in a comfortable posture.
  8. Hold this position for 5–10 calm, deep breaths, then switch positions.
  9. Repeat the process on the opposite side.
pigeon pose yoga - relaxing yoga pose

Pose Of The King Pigeon:

  1. To get into Classic Pigeon Pose, follow the steps 1–5 above.
  2. Make a bending motion with your left knee while keeping your right leg straight. This will move your left foot closer to your back. Make careful to maintain your toe plantar flexed at all times (pointed).
  3. After that, raise your left arm toward the sky, slowly bend your elbow backward, and grip your left foot with your right hand.
  4. Lifting your chin and looking upward is permissible, but you should avoid bending your neck backward.
  5. Hold this position for 5–10 calm, deep breaths, then switch positions.
  6. Repeat the process on the opposite side.

This maneuver will be extremely tough for the majority of novices and may increase the likelihood of injury. Only attempt King Pigeon Pose since it increases your flexibility, allowing you to do Classic and Resting Pigeon Pose with ease afterward.

The Dangers Of Pigeon Pose.

Pigeon Pose is usually considered to be safe; but, if you execute the stretch too vigorously (by pushing yourself beyond your body’s capabilities), you may increase your risk of injury.

Avoid Pigeon Pose unless specifically instructed to do so by a healthcare practitioner if you suffer from chronic hip, knee, or lower back pain, since these conditions can exacerbate the condition. People who are pregnant or who have mild to moderate musculoskeletal ailments should consult with their doctor before participating in any sports activities.

There is also growing worry that Pigeon Pose may overstretch the gluteal tendons, which are tendons that join to the outer hip bones and are stretched excessively during the pose. Over time, this might result in the tendons becoming weaker and manifesting as various hip-related disorders.

Furthermore, many people are unable to bring their shin parallel to the front of their yoga mat throughout the practice. As an alternative, they tuck their shins in excessively close to their bodies. Over time, this may result in knee damage as a result of the excessive pressure placed on the knees.

pigeon pose yoga - knees pain

A folded towel should be placed below your right buttocks and upper thigh to enhance the alignment of your hips and knees as a preventative measure against these hazards. Pressure and the danger of harm will be reduced as a result of this.

Additionally, you may collaborate with a certified yoga instructor, who can offer recommendations and changes to the posture. It’s recommended to avoid Pigeon Pose altogether if you’re feeling any continuing pain or discomfort as a result of your practice.

The Bottom Line Is This:

This yoga position is excellent for stretching your hips and lower back. When done correctly, it can help to strengthen the flexibility of the hip flexors and lower back muscles, as well as aid digestion. In addition, some people feel it can help with mental tension or concern since, according to Ayurveda, these emotions are stored in the hips.

Pigeon Pose, on the other hand, may not be appropriate for individuals who are pregnant or who suffer from chronic hip, knee, or back discomfort. Whenever possible, consult with a healthcare expert before beginning a new workout regimen.

Give Pigeon Pose a shot if you’re seeking to spice up your everyday yoga exercise with something new.

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