How to do pigeon pose for tight hip people
Common request in most Yoga classes is for hip openers such as Kapotasana (the Pigeon Pose). Even though most of these hip openers are rather challenging, they are still popular as they are very satisfying, physically and emotionally. Tight hip people should do Eka Pada Kapotasana (One Legged King Pigeon Pose). The full pose is suitable for advanced students with flexible hips only. However, One Legged King Pigeon Pose can easily be done by all beginners. This pose is considered both a backbend as well as hip opener. It opens up your chest and shoulders and helps to stretch your thighs, groins, back and shoulders. There are many ways of doing this pose. One of the best ways of doing it is from Adho Mukha Svanasana (Downward Facing Dog).
Instructions
- To start the pose, go down on all fours in a squared table top position and thence into Adho Mukha Svanasana (Downward Facing Dog).
- Slide your left knee forward toward your left hand. Angle your left knee at a two o’clock position.
- Slide your right leg back as far as it will go, that is, as far as your hips and groins permit.
- Keep your hips square on your mat. If they aren’t square, you will be putting unnecessary pressure on your back and, subsequently, you will not be able to open your hips up to the fullest.
- If you don’t feel a deep stretch in your left buttock muscles, slide your left foot forward – little by little – toward your right hand. With practice, you will be able to drag your foot, till it is parallel to the front edge of your mat
- Your left thigh should have an external rotation, and your right thigh should have a somewhat internal rotation. This will keep pressure off your knee cap.
- Depending on how comfortable you are, you will be straight up erect on your hands and be sinking your hips forward and down. In level two, you rest on your forearms and, in level three, you rest you chest on your mat with your arms fully stretched out in front of you.
- To fully release your hips, breathe deeply and relax your abdominal muscles.
- Hold the pose for anywhere from 15 breaths to 3 minutes.
Benefits
- Stimulates all the internal organs
- Stretches the groins and psoas as well as the deep buttock muscles.
- Helps alleviate sciatic pain and relieve impinged piriformis
- Highly therapeutic in urinary disorders
