Theres a reason why pigeon pose in yoga is so popular.
Learn the benefits, common mistakes to avoid, and how to do it correctly.
If youre someone who has ultra-tight hips that stay sore 24/7 (looking at you, runners!
), doing pigeon pose yoga can practically untangle the tension.
What is pigeon pose?
If youre looking for yoga for hip flexibility or yoga for hip pain, this is your move.
vice president of training and experience at YogaSix
The pigeon poses primary purpose is to initiate the outer hips, saysNicole Wood, master trainer withYogaSix.
Experts say pigeon pose can offer healing effects in this regard.
It feels somehow safer to let go without feeling exposed to others around me.
Buthow often should you do yogato reap these benefits?
While theres not a one-size-fits-all answer, the general consensus from experts is sticking to a regular practice.
If your schedule allows for it, aim for daily sessions.
If not daily, aim for at least three to five times per week.
Those with sensitive knees should also be careful, using pigeon pose modifications to avoid discomfort or injury.
Its also very important to move into the hip-opening yoga asana correctly.
vice president of training and experience at YogaSix
Instead, many practitioners enter the pose from the ground up.
The thing about pigeon pose is that its a hip opener, not a knee stretch, Koenig says.
It might touch other parts of your body, but you really want to make it about your hips.
With time, you may feel more prepared for pigeon pose.
When youre ready, Wood recommends easing in with some props.
A
ll in all, just listen to your body.
Youll know what feels best to you.
Pigeon pose modifications and variations
Need some pigeon pose modifications?
There are a couple ways Wood recommends making this yoga hip stretch more comfortable.
While you definitely need some bendiness for mermaid, one-legged king pigeon requires even more flexibility.
King pigeon is a deep backbend,Krissy Jones, co-founder ofSky Ting Yoga, previouslytold Well+Good.
[Its] great for flexibility and mobility of the spine.
For mermaid pose:
For one-legged king pigeon:
FAQ
1.
What is the pigeon pose good for?
There are plenty of reasons why to add pigeon pose into your routine.
In addition, Wood says it can help support digestion and stimulate the endocrine system.
2. Who should not do the pigeon pose?
While pigeon pose is a great yoga hip stretch, its not suitable for everyone.
Instead, opt for a gentler pigeon pose variation.
Kavuri, Vijaya et al.
Irritable Bowel Syndrome: Yoga as Remedial Therapy.Evidence-based complementary and alternative medicine : eCAMvol.
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