The hips are a complex set of powerful muscles, tendons and ligaments that are essential for moving the body. Sitting in front of a computer all day prevents the building blocks of your hips from being moved and stretched properly. Activities such as running, walking, or bicycling help increase strength in the hips, but they are not exercises that can stretch and relax the muscles, which tend to become short and tight over time. Daily stress tends to aggravate the stiffness of the hips, as we tend to accumulate tension in that area. You can get rid of tension in your hips by integrating the pigeon pose, Eka Pada Rajakapotasana in Sanskrit, into your daily yoga practice or exercise program.
Steps
Part 1 of 2: Performing the Pigeon Yoga Pose
Step 1. Begin by assuming the downward dog position
The knees should be in line with the hips, while the hands should be slightly ahead of the shoulders.
Once you have mastered the basics of the Pigeon Pose, it is best to learn how to enter the asana starting from the Downward Dog Pose
Step 2. Lift your right leg backwards
Now bend it and push it forward, bringing your right knee next to your right hand. Place the shin in front of the torso and bring the right foot in line with the left knee, behind the left hand.
- At this point, the outer side of the right shin should be snug against the mat. The further forward the right heel is, the deeper and more intense the position will be.
- Keep the right foot active, with the toes flexed back, to protect the knee.
- If you are a beginner in the practice of yoga, bend the front knee as far as you need to be able to feel comfortable in the position; you will not have to feel pain or excessive tension. It is important to protect the knee in this position to avoid bothering the joint. As you continue to practice, you will gradually be able to keep your shin parallel to the front of the mat.
Step 3. Extend your left leg behind you
Unfold it and make the front of the thigh snug against the mat. Look back to visually check that the leg extends straight behind you and is not diagonally.
Also check that the back of the thigh is turned inward. Press all five toes of your left foot against the mat for added stability
Step 4. Bring the outer side of the right glute closer to the floor
Adjust your right heel so that it is in front of your left hip.
It will likely feel natural to shift your weight to your left side, especially if your hip muscles are tight and tight. What you need to do is try to balance your body weight on both hips
Step 5. Place your hands on the mat at hip height
Inhale and rise to your fingertips. Try to extend your spine upward. Stretch your lower back by pushing your tailbone down and forward.
Step 6. Exhale and lower your torso over your bent right leg
Don't force yourself to bring your forehead into contact with the mat. Simply lean your torso forward to a point that allows you to perform a deep stretch of your hips without feeling pain. Remember to keep your body weight equally distributed on both hips and keep your spine well stretched.
If your hips are open and flexible, extend your arms forward and place one hand over the other to create a support for the forehead. The torso can relax over the bent right leg
Step 7. Stay in the pigeon position for the duration of 4-5 breaths
Breathe in and out deeply through your nose. Continue to keep your body weight balanced on both hips and extend your spine forward and down.
Step 8. Lift your torso and rest your hands on the mat again
Inhale as you lift your pelvis and left leg off the ground, then bring yourself to the tips of your left toes. Exhale and lift your right leg, then straighten it and bring it back to slowly return to the four-point position (or face down dog). Finally, lift your right leg again and hold it up for the duration of one or two breaths to release any tension built up in your side while performing the pigeon pose.
Step 9. Exhale as you bring your right foot back to the ground
Rest your knees on the mat, aligning them with your hips, to assume the downward dog position. Rest for a few moments, then repeat the same steps on the opposite side.
Remember to check that you have positioned both legs correctly and breathe deeply as you perform each movement
Step 10. Give yourself time to perform the pose correctly
The pigeon pose can induce emotional resistance in some people, especially those with contracted hip muscles. If you feel pain or excessive tension, take a deep breath and slowly release the position. Practice another sun salutation and then try again. Get into the pigeon pose slowly and only get to a level where you feel comfortable and don't feel pain or discomfort in your knees or hips.
Don't force your hips into the full position. Be patient and strive to improve slowly. Over time, your muscles will gradually become more flexible and the degree of opening of the hips will also improve
Step 11. Change the position if you have been practicing yoga for some time
If you are an experienced yogi or have very flexible hips, you can try to deepen the position as follows:
- Inhale and assume the position of the pigeon on the right side. Bend your back leg (in this case the left) and bring your left arm back. Run your hand behind the inside of the ankle and grasp the toe with your fingers. Pause for a moment in this position and try to keep your body weight equally distributed on both hips.
- If you don't feel pain or discomfort while doing this, bring your right arm back too, grab your toes with your hand, and then bring your left elbow up. Make sure that both shoulders are perfectly aligned with the front of the mat (make sure one is not further in front of the other).
- Hold the position for the duration of 4-5 breaths; continue to keep your shoulders rolled back and lift your torso forward and upward.
- Slowly return to the pigeon position by returning your hands to the mat near your hips and your leg to the ground. Repeat the same steps on the opposite side.
Part 2 of 2: Assume the Pigeon Position Starting with the Downward Dog Position
Step 1. Get into the downward facing dog position, making sure your palms and soles of your feet are firmly anchored to the mat
If you cannot bring your heels to the ground, do not force yourself, otherwise you will not be able to move the leg that needs to be lifted freely.
Step 2. Lift your right leg
Take your foot off the ground and push your leg up while keeping it straight. The goal is for it to become a natural extension of the straight diagonal line formed by the arms and torso, but don't worry if you're not yet flexible enough to lift it up to that point. Hold this position as you inhale and exhale once in a deep and controlled way.
Step 3. Bend your right leg and bring your knee closer to your chest as you inhale
Slowly bring your right leg forward and bend your knee approximately 90 degrees after it has passed your torso.
Step 4. Place the outer side of the right thigh on the mat so that the foot points to the left
This movement is crucial when performing the pigeon pose. As you bring your leg forward, be careful to bend it smoothly, then rest it on the mat in front of your torso. The weight of the torso should be supported by the outer side of the right leg and the upper part of the left one.
- Make the movement as you exhale deeply to facilitate the transition into the position.
- The more you can bring the knee forward, keeping it bent at 90 ° or more, the more intense the stretching will be.
Step 5. When you have found your balance, bring your hands back to straighten your torso
Having started from the face down dog asana, they will be placed in front of you. At this point, you need to bring them close to your hips and rise on your fingertips to be able to stretch your back upward.
Step 6. Straighten the back leg so that the instep is in contact with the mat
To make sure that the back leg is positioned correctly, lift it for a moment leaving only the tip of the foot on the ground, then lower it again bringing the instep back into contact with the mat.
Step 7. Stretch your spine, breathe in a controlled manner and try to bring your buttocks closer to the floor
After completing the transition to the pigeon stance starting from that of the face down dog, the execution of the stance does not change. Stay focused by trying to extend your spine as much as possible and keep both chin and chest raised to create space between the joints and feel relaxed. With each exhalation, try to bring your glutes a little closer to the floor, intensifying the stretching of the muscles.
Step 8. Tilt your torso forward to further stretch the muscles in your hips and buttocks
When you feel ready, lower your torso forward until your abdomen rests on the bent knee. The forehead should almost reach the floor. Extend your arms fully forward with your palms facing down. With each exhalation, try to stretch a little more and try to get a little closer to the ground to intensify the stretch.
Step 9. If you are an experienced yogi, you can further deepen the position by bending the back leg to grasp the foot with the hand
Inhale and bring the torso back to an upright position, then bend the leg behind (in this case the left) and grab the back of the foot with the left hand, passing it inside the ankle. Keep your left foot active and try to keep your body weight equally balanced on both hips. Stay in this position for a few breaths, taking care to keep the shoulders rolled back, the chest pushed forward and up, and the gaze directed towards the ceiling.
Step 10. If you want to go even further, you can try grabbing the foot with the other hand as well
If you feel you can, also bring your right arm back to grab your left foot with the other hand as well. Make sure that both shoulders are perfectly aligned with the front of the mat (make sure one is not further in front of the other). This position requires excellent core control, but also excellent balance and good flexibility.
