Why this pose? Well having come late to yoga I have realised that whilst practice is everything but you have to make a start. This pose gives you so much in one. It is a fantastic hip opener and a great way to cool down too. As a hip opener, Pigeon Pose stretches the outer hip, thigh, groin, and back, and also the piriformis, and psoas muscles. The extended leg also receives a hip flexor stretch. It must be done correctly though to avoid injury. This is my all time favourite pose. I just love the feeling in my hips and the stretch is just beyond words. I have now built up from this to a mermaid pose too which I am very proud of. It has taken me a while as I have a dodgy knee but with time, patience and props I have done it.
Let's see if your your hips ready?
Try this to find out.
Lay on your back.
First, bend one leg up at a 90-degree angle so the thigh is perpendicular to the body.
Next, grab your thigh with both hands and externally rotate it so that your ankle comes towards you.
Finally, continue to slowly rotate the thigh out until you can’t move it any further, at which point you’ve found your final point.
The best result is that your hip will rotate out to a full 90-degrees. In effect your shin parallel with your belt line above your waist. For a lot of people, this doesn't happen. Many end up with their shin angled away at about 40-60 degrees, a clear sign that Pigeon pose could possibly be a problem to do so it will need to be modified. It can be modified by doing the pose on your back if needed. A reclined pigeon pose is very effective too.
From a Downward Facing Dog, bring the right leg up into a Down Dog Split. Begin to focus on your breath as it moves through your body
Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
Release your left knee to your mat. Your left leg should be flat along the floor. Take a look backwards over your shoulder and make sure that your left foot is pointing straight back.
Square your hips towards the front of your mat.
Take padding for example a folded blanket works well under the right side of your hip if needed to make the pose more comfortable. You might want to use a block instead.
If you feel stable, bring your body down into a forward bend over your right leg.
Keep hips square and weight balanced equally on both sides as best you are able. If it feels too intense, place a blanket, cushion or block or under the hip or under the back knee. Reach your forehead slowly toward the floor.
Continue squaring your hips and begin to use the 4;8 breathing into any tightness. Allow your body to melt into the pose.
Come back up, bringing your hands in line with your hips.
To release, curl your left toes under and step back into a Downward Facing Dog.
Repeat the pose on the other side.
Hold each side for a maximum of 5 minutes and use the 4;8 breathing to allow the body to relax into the stretch.
Tip #1 - don't over strain the folded leg
Tip #2 - listen to your body and modify as needed
"When you listen to yourself, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.” — Petri Räisänen
Tip #3 - take your time
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