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The hips are a complex structure made up of muscles, tendons, and ligaments, playing a key role in the body's mobility. Sitting in front of a computer for long periods limits hip movement and stretching. Activities like running, walking, and cycling help strengthen the hips, but they don't offer a deep stretch, leading to fatigue. Pressure is also a major contributor to hip discomfort, as we tend to bear weight on our hips. Incorporating the Pigeon Pose, or Eka Pada Rajakapotasana, into your daily yoga routine is an excellent way to alleviate hip strain.
Steps
Performing the Pigeon Pose
Start in the Downward Dog position. Place your knees directly beneath your hips. Your hands should be positioned slightly ahead of your shoulders.
- Once you're in Downward Dog, it’s best to learn how to transition into the Pigeon Pose from this foundational position.
Lift and extend your right leg behind you. Slide your foot forward until it reaches the area behind your right wrist. Rotate your right shin so that your right foot aligns with your left knee and is positioned behind your left hand.
- At this point, the outer side of your right shin will be resting on the floor. The higher you press your right heel, the more intense and stretched the pose will feel.
- Ensure your right foot remains extended to protect the knee.
- If you're a beginner, feel free to bend your knee to whatever degree feels comfortable, as long as you avoid feeling strain. It's important to protect your knee in this position to prevent discomfort. With time, you will be able to bring your shin parallel to the edge of the mat.
Extend your left leg behind you. Straighten your left leg and allow your right thigh to rest on the floor. Look behind to ensure that your left leg is straight and not tilting to one side.
- Ensure the thigh of your extended leg rotates inward. Press all five toes of the back foot firmly into the mat.
Lower the outer side of your right hip to the mat. Position your right heel so that it's directly in front of your left hip.
- People tend to avoid placing weight on the right hip, especially when it feels fatigued. However, try to maintain a balanced weight distribution across both hips.
Place both hands beside your foot. Inhale and lift your torso, pressing on the tips of your fingers. Aim to elongate your spine. Lengthen your lower back by pressing your tailbone down and forward.
Exhale and bring your torso down over your right leg. Don't worry about touching your head to the mat; instead, lower your head only as far as your hips still feel comfortable, while maintaining a stretch in the hips. Focus on distributing your weight evenly across both hips and keep your spine extended.
- If your hips are flexible enough, extend your arms forward and stack your palms. Rest your head on your hands, bringing your torso over your right thigh.
Hold this position for 4-5 breaths. Inhale deeply and exhale fully through your nose. Continue to evenly distribute your weight across both hips and extend your spine forward and downward.
Lift your torso and bring your hands down to the floor. Inhale as you slowly draw your left knee forward. Exhale and lift your right leg, returning to Downward Dog. Keep your right leg elevated for 1-2 breaths to release the tension built up in the right hip.
Exhale as you lower your right leg down. Lower your body onto your knees, returning to the Cow pose. Repeat the Pigeon Pose on the left side.
- Be sure to position your left leg correctly and breathe deeply with each movement.
Perform the pose slowly. The Pigeon Pose may cause discomfort for some, especially when the hips are tight or sore. If your hips feel too tight or painful, take deep breaths and stop. Try another Sun Salutation sequence before returning to this pose. Move slowly and only continue when your hips and knees feel comfortable.
- Don’t force your hips into the Pigeon Pose. Be patient, and over time, your flexibility will increase, allowing your hips to adjust to the stretch.
Adjust the pose if you're an experienced yogi. For those with more experience or more flexible hips, a deeper stretch can be achieved by arching your back.
- Inhale and lift your torso in the Pigeon Pose. Bend your back knee (left leg) and reach your left arm behind to grab the outer edge of your left foot. Stretch your left foot and maintain an even weight distribution across both hips.
- If you’re comfortable, extend your right arm behind to grasp the inner edge of your left foot. Keep your shoulders aligned with the front of the room.
- Hold this position for 4-5 breaths. Continue to push your shoulders back and lift your chest upward.
- Slowly release from the position and return your hands to either side of your right foot. Repeat this adjustment on the opposite side.
Effort in the Pigeon Pose
Return to Downward Dog and ensure your feet and hands are firmly placed on the mat. Alternately lift each heel off the mat, allowing each leg to move freely.
Lift your right leg and extend it behind you. Raise your leg straight back so that it forms a diagonal line from your back, but don’t worry if you aren’t flexible enough to achieve this position just yet. Keep your leg elevated for one deep breath.
Bring your left knee towards your chest while inhaling. Gradually draw your knee forward and bend it at approximately a 90-degree angle as it moves past the front of your chest.
Place the outer side of your right thigh on the mat, ensuring your foot points to the left. This is a crucial movement for entering the Pigeon Pose. As you move your leg forward, aim to gently bend and place your foot down smoothly. At this point, you’ll be balancing on the outer side of your right leg and the top of your left leg, which remains stationary.
- Focus on exhaling as you place your foot down, as this will help you ease into the Pigeon Pose.
- The more you push your knee forward at a 90-degree angle or beyond, the deeper the stretch will be in this pose.
Once your body is balanced, bring your hands behind you and place them parallel to your hips. You were previously in Downward Dog, so your hands were positioned forward. Use your fingertips to press on the floor and place them behind you, about 15-20 cm from your shoulders.
Extend your back leg so your body rests on the top of your left foot. Slowly lift your left foot so that it rests on the toes, then stretch the toes so that your body is supported on the top of your foot.
Lengthen your spine, control your breath, and lower your hips toward the floor. After entering the Pigeon Pose from Downward Dog, the rest of the posture follows the Downward Dog form. Focus on elongating your spine, lifting your chin and chest to feel more upright and relaxed. With each exhale, try to bring your hips closer to the floor for a deeper stretch.
Bend forward to increase the stretch in your hips and glutes. When you're ready, fold your body forward, letting your chest rest on your knee. Your forehead should almost touch the floor or rest on it. Extend both arms fully forward, with your palms facing down on the mat. Similarly, with each exhale, stretch deeper into the Pigeon Pose.
Reach your hands back to grab your rear foot for a more advanced Pigeon Pose. Inhale and lift your torso in the Pigeon Pose. Bend the back knee (left leg) and reach your left arm behind to grasp the outer side of your left ankle. Stretch your left foot and maintain equal weight distribution on both hips. Continue to press your shoulders back and lift your chest forward, holding this position while gazing upwards.
Extend one more arm behind you to attempt a more advanced pose. If you're confident while holding your left foot with your left hand, try extending your right hand to grip the inner ankle of your left foot. Keep your shoulders level and facing forward. To bring both hands behind you, you need to maintain good balance, engage your core, and have flexibility.
- Hold this position for 4-5 breaths, then gently release your foot back to the floor.
What you need
- Yoga mat
