All the elements of your hips, like tendons and ligaments, are essential for our ability to move. We sit at a desk in front of a computer all day long, and we forget to stretch and move around enough as a part of a healthier lifestyle. It is good to do physical activities such as jogging or walking. But, these are not sufficient when it comes to flexing or stretching our hips. Fortunately, you can banish all these potential issues through yoga practice, especially the pigeon pose. Here are the main steps and tips on how to properly do this asana which is the king of yoga hip opener poses.
#1. Prepare the Pose
Stand up tall. Keep one leg straight with one of your soles grounded on a mat, and bend your other leg’s knee while lifting up your ankle above the opposite leg’s knee. There must be a 90-degree angle between your hip and the lower leg. If it helps, you can flex the support leg a little bit. Press your palms together in front of your chest as if you were praying.
#2. Shift Your Body Weight
Now it is time to lower your arms on the mat, maintaining your legs’ position. Spread your fingers and bend your standing leg even more until your arms can easily reach the ground. The top leg’s sole should be wrapped around your arm. This is the moment of truth! Shift your body weight in front and put more pressure on your hands and upper body
#3. Fire It Up & Fly
Now, take this pose to the next level by challenging gravity. Put the entire body weight on your arms while keeping your fingers widely spread. Keep the bent leg activated to maintain balance and extend the other leg backward as much as you can. Breathe slowly and control your entire body. Feel your every muscle, and don’t give up!
Extra Tips
If the movement sequence above is too hard for you, try to begin in a different, simpler way. Sit on all fours on the mat instead of standing. Bring one leg in front of the other, and bend it as described above. If you feel any knee pain, release the pose and try again some other time when your body is ready. You can also start the pigeon pose from a low lunge. But you must keep your toes activated at all times by bringing your right foot behind your left foot and just a bit to the left side of your left hand. Make sure the pose is stable before lifting both your legs up.
Another way to move this pose forward is from the downward dog asana. Simply lift your right leg while trying to level your pelvis. You can do that by not lifting the leg very high. Also, bring your right knee forward and rotate your right hip to make room for your knee to move out to the right.
In Conclusion
The flying pigeon pose is a complex and difficult asana that is suited for advanced yoga practitioners. It must be done by engaging your core muscles. To avoid injuries, try to control your entire body and avoid flexing your front foot. Still, you can keep your toes active during the entire pose. Try it and let us know how it went.
