Although Pigeon Pose can be a great stretch for your hips, lower back and hips, not everyone can fold like origami. Forcing yourself to do this pose can cause injury to your hips, knees, ankles and hips. These five variations will increase your range-of-motion safely and effectively.
Take 10 deep, slow breaths on each side and choose one to hold. Soon, your hips will be free and you can fly the coop.
With your knees bent, place your feet on the ground. With your knees bent, your feet flat on the floor, drop your left knees and then turn to your right leg, square your shoulders. Both knees should meet at 90 degrees. Your front calf should be in line with your back thigh.
Troubleshooting You should have equal weight between your legs. You should not slouch or lean to one side. To balance your weight, place your hands on the floor and then move back and forth until your body feels centered.
2. The Seated Pigeon
Your legs should be straight in front of your body, with your shoulders back. Your left knee should be bent and let fall to the side. Next, place your left ankle on top your right thigh, with your foot flexed. For support, place your hands behind your head and lift your chest as you bend your right knee. Next, slide your right heel towards your glutes. If you feel resistance, stop and hold.
Troubleshooting Do not lean forward into your arms. This will shift your weight away from the hips and make it less efficient. To maintain proper posture, lift your shoulders back and visualize lifting your chest toward your legs.
3. Supine Pigeon
With your knees bent and feet flat on the ground, lie face up. Place your left leg on the side with your knee bent. Next, place your left ankle on your right thigh. Now, wrap your hands around the right side of your right shin and lift your legs towards your chest. Flatten your spine and then relax your neck and chin.
Troubleshooting If you are unable to wrap your arms around your shin, raise your right leg straightening your legs and wrapping your hands around the thigh.
4. Standing Supported Pigeon
Locate a box or chair that is hip-height. As you face the box, raise your right leg up and place it on the box. Your knee should be bent 90 degrees. Keep your foot flexed. Square your hips, shoulders and hold. Keep your hips and shoulders square.
Troubleshooting If your knees are bending inwardly, you may need to use some assistance.
5. Full Pigeon
With your left leg extended, extend your left leg straight up and your right leg out in front. Keep your foot pointed. Your hands should be on the opposite side of your right leg. Next, place your right knee towards the side. Square your hips and shoulders over your right leg. Hold.
Troubleshooting Full Pigeon: While it is difficult to hold the pose, you should be able take deep, full breaths and still maintain your core. If your center feels tight, raise your head and lift your shoulders to release your chest.
Model by Melissa Rajesh/Hair & Makeup: Linda Herberger, LAH Salon / Sports Bras: Fleo/ Leggings : Nobull
The Oxygen Mag first published the post 5 Pigeon Pose Variations To Loosen Up Your Legs
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