The Pigeon Pose exercise targets the hip opener, and this exercise requires the use of a mat. This exercise is among the exercises suitable for people and players who are at the intermediate level.
The Pigeon Pose is a forward curve that opens the hips, and there are three versions of the Pigeon Pose exercise, and these versions are based on the position of this exercise, and it is considered the first version and is practiced in yoga exercises, and the second version is the mermaid position and then the complete position and it is called the king-legged pigeon The one.
Also, take a break in each position before you move to the second step.
Benefits of Pigeon Pose
If you do the Pigeon Pose exercise in the right way and in the appropriate way and continuously, you will get many distinctive and wonderful benefits.
This exercise opens the hips and this makes there is flexibility and movement in the target joint.
The Pigeon Pose exercise helps to stretch the muscles of the hip and lower back area, which are tight due to sitting for a long time, and if you tighten these muscles continuously and regularly, you will reduce the pain in the lower back area and the light hip.
This exercise helps in the process of digestion by doing gentle stretching and through a movement in the lower abdomen, and this helps in peristalsis, that is, in the movement of digested food through the intestines.
An Ayurvedic study says that all of the tension, fear, and sadness are stored in the hips, so if you do Pigeon Pose, you will reduce both stress and inner anxiety.
The Pigeon Pose exercise helps to tighten the muscles that surround the hips and in the lower back area, such as the hip muscles, which are tight as a result of sitting for a long time, and also helps to do digestion and helps mental wellness.
How To Do Pigeon Pose
You must do the Pigeon Pose exercise correctly to get the maximum benefit from the exercise and to target the muscles required from the exercise appropriately, and we will explain the steps of the exercise in detail.
Step by step
- Use your four limbs by pulling your right knee forward towards your right wrist and by relying on your body may be directly behind your wrist or on the outer or inner edge of it.
- Experiment with the feeling that suits you, because this will give you a stretch on the outer hip without feeling any pain in your knee.
- Point your right ankle in front of your left hip.
- Move your left leg back with your toes pointing so that your heels point toward the ceiling.
- Cut your hips together by pulling your legs towards each other while supporting your right buttocks if necessary to keep your hips level.
- Inhale, then move to your fingertips while you work to lengthen the spine, then pull the navel and open your chest.
- Exhale, then move your hands forward, then lower your upper body toward the ground. You should rest your forearms and forehead on the mat.
- Stay for 5 breaths or more.
- As you exhale, you must release the tension in the right thigh.
- To get out of this position, push to the back by using your hands, then make your hips raised and make your leg move to the back, then repeat the exercise on the other side.
Beginners’ tips
There are some important tips while doing the Pigeon Pose exercise, especially for novice players, to do the exercise correctly and in order to avoid getting injured.
Some Pigeon Pose tips and tricks:
- While you are doing the exercise, there may be a strong stretch on the outer hip, so you should make your right foot close to your left hip, as the more there is a parallel between the leg with the front of the mat, the more there will be a hole in the hip.
- If your forehead does not reach the rug, you should stack your fists on top of each other and then place your forehead on your hands or use a block.
- You can stay high ie climbing on your elbows or hands, but you must avoid any bending on the shoulders and you must make the base of the neck soft.
exercises that will help you with the pigeon pose
The Pigeon Pose exercise helps in stretching various areas of the body at the same time, and this makes it more difficult than doing the medium stretch. If you feel that your body is too tight to perform this movement correctly, you can use the alternative exercises that we will mention.
Some alternative exercises to Pigeon Pose:
Seated toe touch
How to do it:
- Do the exercise while sitting on the floor with your legs straight forward.
- Bend toward your hips and extend your arms and hands toward your toes.
- You should try to reach as far as possible from your toes, leg, or knees, and this depends on the flexibility of your body.
- Run the position for at least 30 seconds while focusing on yourself.
- As you stretch, you should feel the tension in your hamstrings.
Butterfly
This exercise helps you greatly in opening your outer hips and is essential in order for you to do the Pigeon Pose exercise comfortably.
How to do it:
- Do the exercise while sitting on the ground and then make your knees bend sideways and then pull the bottom of your feet to meet with each other.
- Grasp your feet with your hands, then bend toward the waist with your chest low to the ground.
- Continue in this position for 10 breaths, making deep and slow breaths.
- The closer your feet are to your body, the more difficult it is to stretch. Therefore, you should start with your feet so that they are slightly away from you, and then gradually bring them closer to your body, as you feel more flexible.
Kneeling hip flexor stretch
How to do it:
- Do the exercise while kneeling on the ground, on your knees, then present your right foot in front of you with your right knee bent at a 90-degree angle.
- Put your left knee on the ground and then make your left leg extended towards the back while resting the top of the left foot on the ground.
- Keep your back straight and push your right hip forward with the right knee over the right ankle.
- Run this position for 10 breaths and then do the exercise on the other side with repetitions.
Common Mistakes
While you are doing the Pigeon Pose exercise, you may make many common mistakes that may affect the form of the exercise and thus will reduce the benefits of the exercise, and also you may fall into many injuries. So, you must know these mistakes to avoid that.
Common Pigeon Pose Mistakes:
- Rear leg rotation:
Your back leg should be neutral rather than outwardly rotated. To correct this, put your toes down and raise your thighs to adjust them and to make your hips square.
- Hips are not square:
Do not collapse on the thigh of the knee, which is bent forward, so your hips should be even and also should be supported by a lining according to your need.
Frequently Asked Questions
What muscles does Pigeon pose stretch?
Pigeon Pose helps to open the hips, so it stretches the outer thigh, thigh, back, piriformis and lumbar muscles, and the extended leg helps in extending the hip flexor.
Who should avoid Pigeon pose?
If you feel pain in the knee, hip, or back, you should not do the Pigeon Pose exercise because it is uncomfortable in the later stages of pregnancy, and also if you feel the presence of this pain while practicing yoga, you should stop practicing yoga because this will cause pain in the Your body, so you should avoid it and modify it.
How can you ease into Pigeon pose?
Do the Pigeon Pose with a blanket or folded block under the seat to get support. You should also be stabilized in this position with your torso straight rather than folded forward.
If this is not available to you, lie on your back and do the Eye of the Needle Pose instead.
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