Pigeon pose is a hip opener in yoga that can be modified for beginners or made more difficult for advanced students. It should be done on a yoga mat, and beginners may need a blanket or pillow. The pose is entered from downward facing dog and can be done in various ways, including a gentle backbend. To come out of the pose, it’s best to do it slowly and return to all fours before repeating on the other side.
In yoga, the pigeon pose, or Eka Pada Rajakapotasana in Sanskrit, is a seated asana. It is a hip opener, which means that the intent of this pose is to stretch and open the muscles in the hips and pelvis. Pigeon Pose can be modified for beginners or made more difficult for advanced students; In any yoga posture, it is best to listen to the body and not push it beyond its limitations. This pose should be done on a yoga mat, and beginning students may need to use a blanket or pillow.
Pigeon pose is usually entered from downward facing dog. From downward-facing dog, one drops to all fours, making sure the knees are directly under the hips, while the hands are slightly in front of the shoulders. Then slide your right knee forward to meet your right wrist, tilt it slightly to the right side of your body, and place your right foot in front of your left knee. The right leg should now rest on his side, at an angle.
Next, slide your left leg back and flatten your thigh against the floor. The leg should be as straight as possible, without turning the hips. The leg can turn slightly inward. Place your right buttock against the floor after squaring your hips; This is where a blanket or pillow can be used if your hips are not flexible enough to allow them to reach the floor. The hands should be resting on the floor at the sides.
Beginning students can stop here and just breathe into the stretch. Some choose to continue the stretch by leaning forward, keeping their back straight and resting their chest against their upper right thigh, reaching their arms forward. Another method is to sit back upright, lengthen your lower back, and begin a gentle backbend by lifting your chest and looking up. Even more advanced students can bend their left leg toward the ceiling, reach behind them, and grasp their foot during this backward pigeon pose. In this position, with the chest puffed out, one looks more like a pigeon, which is where the pigeon pose gets its name.
To come out of pigeon pose, it’s best to do it slowly. Return your hands to your sides, slowly slide your left leg forward, and return to a press on all fours once more. Next, enter downward-facing dog; when one is ready to complete pigeon pose on the other side of the body, return to all fours and repeat the process. This pose can be difficult, and if something feels painful, it’s best to stop doing it. It might be a good idea to look up diagrams, photos, or a video online if you’re not sure what the asana is supposed to look like.
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