My Love-Hate Relationship with the Pigeon Position in Yoga
Let me be honest with you. My hips were filled with concrete, and I have been feeling that way all these years. The glutes and hip flexors had become a mess of knotted knots which, not only was grumpy, but also felt like I was sitting all day at my desk. I attempted to stretch my neck but there was no apparent difference. Next, I came across the pigeon position in yoga taught by a yoga teacher. At first, I hated it. It was hot, awkward and it only displayed the fact that I was so tight.
Nevertheless, I persevered and now I am able to say that Eka Pada Rajakapotasana, or Pigeon Pose, as I prefer to say it in Sanskrit, has changed the game in my body and my mind altogether. It is not just a stretch, but a key that opens a tension, which lies deep. I will take you through all the things I have learned in this potent pose, its amazing benefits and the various methods of doing it, so that you can begin your personal experience of having a happier, more open hip.
The Pigeon Position in Yoga: What Is It?
Before we sink deep into it, we should have a clear picture. The pigeon posture of yoga is a basic posture of opening the hips. It mostly acts on the external rotators of the back leg hip- imagine your deep gluteal muscles such as the piriformis. You have been to this part of the body in case you have ever felt pivotal pain in your buttocks during or after sitting.
The pose is aesthetically graceful when perfected. In tabletop (hands and knees) position you do the same as with the first one but bring one knee to the nearest wrist, and lay your shin parallel to the top of your mat to the best of your ability. The other leg of yours is bent round behind you. One leg is bent forward, the other is straight behind and your hips should be facing the front of your mat. It is an opposite pose, and this is why it is effective. It stretches both the hip flexors and the external rotators of the front leg at the same time.
The Reason Your Body is Screaming Pigeon Pose.
In the society we are living in, there is too much sitting involved. We are sitting in automobiles, at tables, and upon benches. This is the result of this sedentary lifestyle: instead, sports linguists refer to it as dead butt syndrome or gluteal amnesia when your glute muscles have simply forgotten how to shoot. This, in its turn, makes other muscles to overcompensate, which further results in a series of problems. In this way, the pigeon position in yoga can be useful:
Releases Deep Hip Tension: It is its superstar advantage. It is able to work into the crevices of your hip joints that cannot be easily reached by most stretches and removes stiffness and general increase in mobility.
Relieves Back Pain: Tight hips tend to pull the lower back, causing pain. And by unlocking the hips, you take the load off your lumbar spine. Within a few weeks of regular practice, I noticed a considerable decrease in the frequency of my lower back twinges.
Improves Posture: You have a smoother time sitting and standing tall when your hips are open and your butt muscles are engaged. Your body is not being pulled forward by tight anterior muscles and you just find yourself naturally sitting straight.
Improves-Athletic performance: Runners to weightlifters, everybody can use mobile hips. It may result in an improved scope of movement, stronger steps, and reduction in the chances of harm.
Relaxes the Head: It is no secret that hip-openers are called emotion-release. This intense stretch takes concentration and breathing that can be a very filial and relaxing experience.
The Case Study: Pigeon Pose: My Journey.
I would like to use my personal experience to make it a reality. Approximately, two years ago, I resolved to monitor my hip mobility. I was not even anywhere close to the desired Pigeon Pose. I was on my hands and at right angles to the front of my shin, with my hips up against the ceiling and pulled high. It was humbling.
I made a promise of a modified one everyday in a month. I placed a pillow under my hip on the front–trick I would recommend. I did not pay attention to how deep I was going, but to breathing deeply into the feeling. After 30 days, I retested. My shin was much nearer parallel, I could bring my torso nearer to the ground, and the sharpness of the stretch was really intense. More to the point, the tedious, never-ending pain that I experienced in my hips following a long journey had disappeared. This little, regular exercise gave concrete, practical outcomes that gave me the impetus to continue.
How to do a perfect pigeon pose in 3 steps.
Ready to try it? The following is an easy-going manner of reclining pigeon pose that can be introduced in yoga and it serves as an excellent point of starting.
Start on Your Back: Lie face up with bent knees and feet flat on the floor.
Cross Your Ankle: Center your feet off the ground and cross your right ankle over your left thigh directly above the knee. This shapes a figure-four of your legs.
Thread the Needle: Hold your hands through the crevices of the legs and grab at the back of your left thigh. In case it is not reachable, then you can use a yoga strap or a towel circled around your thigh.
Gently Pull: Your left leg, take it very carefully towards the chest. In the right hip, glute, you should experience a stretch.
Breathe and Hold: Hold Count 5-10 deep breaths and release slowly and change sides.
This lying position is less risky to most beginners because it does not apply any form of weight and strain on the knee joint.
Leveling Up: The Classical Pigeon Pose at Tabletop.
After the reclining is comfortable, you may pass to the full expression of the pose.
Start in Tabletop: This position is hands and knees with your wrists beneath your shoulders and knees beneath your hips.
Slide Your Knee Forward: Slide your knee forward touching your right wrist. This time, bend your right shin forward in such a way that the foot is approaching the left wrist. You do not have to wear your shin absolutely parallel–you may go as far as your body will provide.
Lengthening the Back Leg: Slide the leg that is at the front straight back, and at the same time touch the mat with the top of your foot facing downwards. Make sure that you are not splaying your toes out on the side, just straight back.
They Squeeze Your Hips: This is essential. Be sure that your left hip is not hiking up. Attempt to balance the hips by bringing up both hip points. This is where a block or pillow at your right hip may prove to be a savior.
Find Your Forward Fold: Fold your hands in front of you and bring your torso down. These you may lean on your forearms, on a block or even on the forehead on the mat. Remain 5-10 deep breaths, and then gradually press back to tabletop and switch sides.
Avoiding Pitfalls and Fallacies.
I did many mistakes, therefore, learn with me!
Knee Pain: This is the largest red flag. In case of pain in front knee, stop at once. Knee is a hinge joint, which is not designed to take any lateral stress. Flex your foot to take care of the ligaments, pad more under your hip to decrease the angle.
Hips Not Square: It is normal when the hip of the rear leg desires to open up. It is the job of the pose to consciously draw that hip forward. This is where a mirror or the feedback of a friend can prove to be very helpful.
Hurrying It: It is not a pose that you make. Open your body with weeks and months, but not seconds. Your breath is your best guide–unless you can breathe easily you have gone too deep.
Often Asked questions (FAQs).
Q1: I experience sharpness in the front knee when I am in Pigeon Pose. What should I do?
Stop immediately. Signs of knee pain impedes the pose as it is not fit to your body. Sniff back to the reclining pigeon position, which is far more cosy to the knees, and spend a little time on that.
Q2: What is the duration of the pigeon pose during the yoga?
A good point to start would be anywhere between 5 and 10 breaths each side. The longer you become accustomed, the more time you can hold it, two or three minutes really allowing you to release the muscles.
Q3: Do I have the ability to practice Pigeon Pose daily?
Yes, you can! It is a great position to consider in a daily stretching program, particularly when one has a sedentary occupation. All you need to do is to listen to your body and not push yourself to the limit.
Q4: When do I feel emotional when I do or do not do hip-opening poses like Pigeon?
You’re not imagining it. The hips are another typical location where we accumulate the stress and emotional tension physically. It is sometimes possible to release the physical tightness that causes an emotional release. It is all a normal part and it is just normal to feel it and pass through it by breathing.
Q5: What is the variation between Pigeon Pose and the Sleeping Pigeon Pose?
They are practically the identical pose! Sleeping Pike This is simply an informal version of the complete Pigeon Pose when you completely bend forwards and your torso and head are lying on the mat like you are asleep.