Decide whether to stay in an upright position, supporting your weight with your hands, or fold forward over your front leg for a deeper stretch. This muscle is also involved in turning the leg and moving the foot outward. The asana requires coordination of various muscle groups which you must be aware of to keep the pose safe and proper preparation must be practiced before you try adding Kapotanasana to your regular yoga asana routine. Have them try waking their hands at their sides like a pigeon walks with their clawed feet. And because it is also a deep heart opener, Pigeon Pose allows us to open up to trust and feel freedom - just like a pigeon is free to fly wherever it pleases. 1. Relieves tension in the hips, lower back, and glutes: Pigeon pose is a deep hip opener that can help to relieve tension and tightness in the hips, lower back, and glutes, which can be caused by prolonged sitting or inactivity. Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting.

If you can’t get into the pose comfortably, turn to yoga accessories like blankets or yoga blocks for help. While the obvious name of this pose comes from the way the chest pushes forward, just like a pigeon puffs its chest, the word "kapota" is also the name of a sage. In any case, I like to think of it this way: doing poses with the appropriate modifications and props is like taking algebra before attempting calculus. It’s not a ‘cop-out’: it’s a smart way to work with your body where it is and, above all, to gain the benefits of the pose rather than injure yourself attempting a pose you aren’t ready for. This pose will help stretch out your inner thighs and groin. You can also pull the foot on the back leg toward you, providing a deeper stretch. By paying careful attention to form and alignment and listening to your body, you can safely and effectively practice this pose and enjoy its many benefits. As I was preparing to write this article, I asked around the office to find out how my Yoga International coworkers felt about pigeon, and responses ranged from "Pigeon is the perfect pose to balance our modern lifestyle" to "I hate that pose.

This is a perfect modified Pigeon Pose for those who can approach the shape of Pigeon but feel a bit of a twinge in their knee when they try to bring the front leg more parallel to the mat. This hip-and-hamstring exercise is not only great on the mat, it's the perfect post-walk or run stretch. And it means that you don’t have to sit this pose out while in a group class: flip it upside-down and get the same stretch without all the strain. That’s normal-embrace the difference and don’t try to force both sides to be the same. If you’re deskbound, try these variations to give your hips a refreshing break. It’s more important to keep your hips straight than it is to have your shin parallel to the edge of the mat. 1. From Tabletop, Downward-Facing Dog, or a Lunge, step your right foot towards the right outer edge of your mat, so that both arms are on the inside of that foot. Cross the left ankle over the right knee and lift the right foot.

Gently bring the other knee toward your chest and carefully place the ankle of the lifted leg over your knee. Your right knee should be angled outward and your right foot should be in front of your left hip. Let’s say your right hand is on the ground; the right hand tries its best to dig its fingers into the earth. Just be sure to lay out one of the best yoga mats for this move to look after your joints and make the whole experience a lot more comfortable. A propped-up Pigeon that will allow your pelvis to be forward-facing and even so that you can externally rotate the front hip, bringing the front knee more parallel to the front of the mat for a deep but safe hip-opener. Slowly draw your grounded leg in toward your body until you feel a deep stretch in your floating hip and buttock. Pigeon pose, also known as Pada rajakapotasana, is a deep hip opener that is commonly performed in yoga practice. By using this website and/or practicing any yoga postures, foam rolling exercises or other physical movements contained herein, you are agreeing that you are in good health, cleared by your healthcare professional to participate in physical activities and you release The Body Window from any liability involved in the practice.

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