Yoga Pose of the Week: Pigeon Pose

Pigeon Pose ( Eka Pada Rajakopatasana)

Hip Hop Hooray! Let's say hello to my favorite hip opener, pigeon pose. This pose is great as unlike other hip openers that work one are of the hip it works both. Pigeon Pose is an extremely effective with the front leg working in external rotation and the back leg in position to stretch the psoas.

When I included pigeon pose in my daily practice I felt and saw a tremendous difference in my hip.

pigeon pose

Instructions

  1. From downward facing dog, bring the right leg up into a down dog split.
  2. Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.
  3. Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.
  4. Square your hips towards the front of your mat.
  5. Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.

reclined pigeon

Pose Benefits:

  • Increases external range of motion of femur in hip socket
  • Lengthens hip flexors
  • Prepares body for backbends
  • Prepares body for seated postures such as Padmasana(Lotus Pose)

king pigeon

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