6 Pigeon Pose Variations That Deliver the Same Stretch in a Different Shape

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I’ve completed Pigeon Pose in loads of attention-grabbing locations over time. I’ve completed it on a rooftop in Argentina and a dance studio in Luxembourg. I’ve completed it on planes and in eating places. On phases in entrance of a whole bunch of individuals and alone in my bed room in a pool of tears. However essentially the most highly effective place I’ve ever completed 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 considering, I introduced my proper ankle to my left knee and right into a figure-four model of the hip opening pose. It felt wonderful—like I had returned dwelling, despite the fact that I used to be surrounded by historic dinosaur bones and stuffed primates.

Folks are likely to have very blended emotions about Pigeon Pose. Some like it, some detest it, and others expertise each. To me, it’s all the time a approach 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 somewhat a household of what might be thought-about Pigeon Pose—together with variations that, at first look, don’t look something like Pigeon.

Nevertheless it’s not how a pose seems to be, it’s the way it feels. The next variations ship lots of the identical sensations of Pigeon Pose—together with stretching the outer hip and glute muscle groups 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 approach dwelling, irrespective of how far I’ve ventured.

6 Methods to Change Up Your Pigeon Pose

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 palms and knees, step your proper foot close to your proper hand. Stroll, slide, or inch your proper foot towards the left facet of the mat. Draw your left ankle and foot towards your physique as little or as a lot as you could hold your pelvis dealing with the entrance of the mat. Please word, making an attempt to get your proper shin parallel to the entrance of your mat will not be essential. As an alternative, favor holding your pelvis as even, side-to-side, as potential with out creating undo pressure. This protects your decrease again.

It’s widespread for there to be a niche between your proper glute muscle groups and the mat, which might place stress in your entrance knee and decrease again. If that is your expertise, place a rolled blanket or block below your entrance hamstring, close to your hip, to assist hold your pelvis stage. If this doesn’t really feel snug, take into account making an attempt a seated possibility.

Stroll your palms ahead and are available onto your forearms to carry your chest nearer to the mat. Place your brow on the mat, relaxation it in your palms, or use a block as help. If you’re not utilizing your arms as a pillow you’ll be able to have them draped by your sides or reaching ahead.

Discover in case your breath is lengthy and easy. If not, it is likely to 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 palms again towards your hips. You’ll be able to 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’ll be able to instantly make your approach again to Tabletop, step your left foot ahead, and repeat in your second facet.

1. Upright Pigeon

The outer hip of your bent leg will get loads of consideration in Pigeon Pose and is likely one of the main explanation 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. Holding your chest upright intensifies this stretch.

The right way to: From Pigeon, somewhat than folding ahead, straighten your arms and hold your higher physique upright. You’ll be able to prop your self in your fingertips or take blocks beneath your palms to assist help you. Keep right here or tuck your again toes and, on an inhalation, carry 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 when 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 hold your pelvis stage facet to facet so that you’re not tipped approach over to the suitable 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 far-off. Change sides.

3. Agnistambhasana (Double Pigeon or Hearth 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 pressured.

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 niche between your knee and ankle, you need to use a blanket in that house to create help in your knee. Whenever you look between your legs, you will note a triangle. You’ll be able to stay sitting upright or hinge at your hips, strolling your palms 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 need 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 take into account this reclined model of Pigeon to be a extra accessible hip-opener in addition to a fact teller.

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 facet to create one thing close to a proper angle at your knee. Flex your proper foot by drawing your toes towards your shin. Maintain your left leg straight or bend your left knee and produce your left foot to the mat beneath the knee. Place each arms below 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 should 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 carry your toes towards your shin. Maintain your backbone as upright as potential. You’ll be able to take your palms barely behind your hips for stability. Lean your proper knee away from you to really feel extra sensation in your proper hip. You too can range the depth by sliding your left foot nearer or farther away from you. (As an alternative of sitting on the ground, you’ll be able to skip to the subsequent variation, which is identical stretch in a chair.)

5. Pigeon in a Chair

That is the Pigeon Pose variation I used to be practising within the foyer of the pure historical past museum. Sitting in a chair offers 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 palms to carry your ankle in place, when 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 courses, 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 individual at a time. You’ll be able to comply with her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.