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I’ve carried out Pigeon Pose in numerous fascinating locations over time. I’ve carried out it on a rooftop in Argentina and a dance studio in Luxembourg. I’ve carried out it on planes and in eating places. On phases in entrance of lots of of individuals and alone in my bed room in a pool of tears. However essentially the most highly effective place I’ve ever carried out a Pigeon Pose variation was my native pure historical past museum after I was seven months pregnant.
I used to be getting over a horrible chilly that had saved me off my mat and in my mattress for 2 weeks and I wanted to sit down down and relaxation so I let my husband and toddler go forward. With out pondering, I introduced my proper ankle to my left knee and right into a figure-four model of the hip opening pose. It felt superb—like I had returned dwelling, regardless that I used to be surrounded by historic dinosaur bones and stuffed primates.
Individuals are likely to have very combined emotions about Pigeon Pose. Some find it irresistible, some detest it, and others expertise each. To me, it’s all the time a method again to the current—an opportunity to decelerate, unfold, and arrive. What may change that sentiment is figuring out that there’s not one model of Pigeon however slightly a household of what might be thought-about Pigeon Pose—together with variations that, at first look, don’t look something like Pigeon.
However yoga isn’t about how a pose seems to be. It’s the way it feels.
The Anatomy of Pigeon Pose Variations
The next variations ship lots of the identical sensations of Pigeon Pose—together with stretching the outer hip and glute muscle mass of your bent leg and lengthening the hip flexors on the straight leg—with much less pressure in your knees, hip joint, or backbone.
It’s additionally a pose that instructions your full consideration. Sitting in that museum, I understood that it wasn’t simply the unimaginable hip launch that I wanted from Pigeon Pose. It was turning my consideration again to my wants within the second. And with so many alternative variations of Pigeon to select from, I can all the time discover my method dwelling, regardless of how far I’ve ventured.
6 Pigeon Pose Variations That Ship the Similar Stretch
The right way to Come Into Pigeon Pose
Eka Pada Rajakapotasana (Single-Leg Pigeon) might be the variation most of us consider after we hear “Pigeon Pose.
The right way to: From arms and knees, step your proper foot close to your proper hand. Stroll, slide, or inch your proper foot towards the left aspect of the mat. Draw your left ankle and foot towards your physique as little or as a lot as you could maintain your pelvis going through the entrance of the mat. Please observe, making an attempt to get your proper shin parallel to the entrance of your mat isn’t essential. As a substitute, favor holding your pelvis as even, side-to-side, as doable with out creating undo pressure. This protects your decrease again.
It’s frequent for there to be a spot between your proper glute muscle mass and the mat, which may place stress in your entrance knee and decrease again. If that is your expertise, place a rolled blanket or block underneath your entrance hamstring, close to your hip, to assist maintain your pelvis degree. If this doesn’t really feel comfy, contemplate making an attempt a seated choice.
Stroll your arms ahead and are available onto your forearms to convey your chest nearer to the mat. Place your brow on the mat, relaxation it in your arms, or use a block as help. If you’re not utilizing your arms as a pillow you possibly can have them draped by your sides or reaching ahead.
Discover in case your breath is lengthy and clean. If not, it could be a sign that you could reposition your self right into a model of the pose that’s much less intense.
To come back out of the pose, slowly stroll your arms again towards your hips. You possibly can both shift your weight onto your proper hip and sweep your left leg in entrance of you and take any motion you want, or you possibly can instantly make your method again to Tabletop, step your left foot ahead, and repeat in your second aspect.
1. Upright Pigeon
The outer hip of your bent leg will get numerous consideration in Pigeon Pose and is likely one of the main the reason why it’s thought-about a “hip opener.” However the stretch alongside the entrance of your again leg, which targets your hip flexors, additionally constitutes hip opening. Retaining your chest upright intensifies this stretch.
The right way to: From Pigeon, slightly than folding ahead, straighten your arms and maintain your higher physique upright. You possibly can prop your self in your fingertips or take blocks beneath your arms to assist help you. Keep right here or tuck your again toes and, on an inhalation, raise your again shin and thigh from the mat as you push by means of your again heel. Breathe right here. Change sides.
2. Seize Your Again Foot
This model builds on the earlier one to accentuate the hip flexor stretch in your again leg. It doesn’t matter in case you can’t contact your foot to your head!
The right way to: Begin to come into Pigeon and stay upright, propped in your fingertips. Bend your left knee and produce your heel nearer to the backbone. Attain again together with your left hand to catch your outer ankle together with your thumb pointing down. Come onto your proper fingertips for stability. Attempt to maintain your pelvis degree aspect to aspect so that you’re not tipped method over to the correct or prop your self with a blanket. Keep right here or play with bringing your different hand to your ankle to problem your stability. You need to use a strap to seize your again foot if it feels distant. Change sides.
3. Agnistambhasana (Double Pigeon or Fireplace Logs)
This seated variation of Pigeon brings an intense stretch to your outer hips and, as with different variations of the pose, ought to by no means be compelled.
The right way to: Sit on the ground and are available right into a cross legged place. Stack your proper knee over your left ankle and your proper ankle over your left knee. If there’s a spot between your knee and ankle, you should use a blanket in that house to create help to your knee. Once you look between your legs, you will note a triangle. You possibly can stay sitting upright or hinge at your hips, strolling your arms out, and fold ahead.
4. Pigeon on Your Again (Reclined Determine 4)
After we are within the conventional or the seated variations of Pigeon, the load of the remainder of our physique can generally pressure our joints past the place they really wish to go. Mendacity on our backs and making an attempt to maintain our decrease again on the ground helps us observe our sincere vary of movement. I contemplate reclined Pigeon Pose variations to be extra accessible hip-openers in addition to reality tellers.
The right way to: Begin in your again and hug your proper knee in towards your proper shoulder. Convey your proper ankle towards your left aspect to create one thing close to a proper angle at your knee. Flex your proper foot by drawing your toes towards your shin. Preserve your left leg straight or bend your left knee and produce your left foot to the mat beneath the knee. Place each arms underneath your proper shin and bend your elbows as you gently hug your proper shin towards your chin.
5. Seated Pigeon (Seated Determine 4)
You don’t need to lie all the way down to follow Determine 4. Bend your knees and place your ft on the mat. Cross your proper ankle over your left thigh. Flex your proper foot to convey your toes towards your shin. Preserve your backbone as upright as doable. You possibly can take your arms barely behind your hips for stability. Lean your proper knee away from you to really feel extra sensation in your proper hip. You may also fluctuate the depth by sliding your left foot nearer or farther away from you. (As a substitute of sitting on the ground, you possibly can skip to the subsequent variation, which is similar stretch in a chair.)
5. Pigeon in a Chair
That is the Pigeon Pose variation I used to be working towards within the foyer of the pure historical past museum. Sitting in a chair gives help and stability, permitting you to focus in your high leg and isolate the stretch alongside your outer hip.
The right way to: Sit on a chair and separate your ft hip-width aside. Cross your proper ankle over your left thigh. (You need to use your arms to convey your ankle in place, in case you want.) Flex your proper ankle to tug your proper toes towards your shin. Keep upright or drape your chest ahead over your thighs.
RELATED: Go-To Sequence For Coming Into Pigeon Pose
About Our Contributor
Sarah Ezrin is a mama, a world-renowned yoga educator, a preferred Instagram influencer, and the writer of The Yoga of Parenting. Her willingness to be unabashedly sincere and weak alongside along with her innate knowledge make her writing, yoga lessons, and social media nice sources of therapeutic and interior peace for many individuals. Based mostly within the San Francisco Bay Space, Sarah is altering the world, educating self-love one particular person at a time. You possibly can comply with her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.