Let's All Do The Pigeon

The Supported Pigeon is a hip opening yoga pose that can help those who spend too much time sitting behind the desk.

Typical exercise like walking, running and biking can help, but they don’t open your hips in the special way that the pigeon does.

There are a number of ways that you can start assuming this pose.

One is to start kneeling on your mat. Then, bring your left leg back so that it extends straight behind you with your left knee facing the mat. Now, place your right leg on the mat in front of you with the heel below your left groin.

Another is to start seated on your mat with your legs stretched out in front of you. Then, bend your left leg and bring your left heel in as close to your right groin as possible. Place your hands on the mat by your hips with your palms down on the mat. With the support of your hands, lift up and swing the right leg out, around and behind you. Extend and straighten the leg. The center of your right knee should face and touch your yoga mat.

Or, you can start with your legs extended behind, then bend the left leg and swing it in front of you positioning it so that the left heel is under the right groin area.

After assuming the initial pose using one of the approaches described above, use your arms and hands to help keep your balance. Straighten your arms and simultaneously elongate your spine. Because your pelvis is slightly lifted your own weight and gravity elongate your lower spine and helps to protect your lower back. Feel the connection with your spine through the extended back leg and the front bent leg. Adjust your balance with the arms pressing, keeping long and extended. Open the shoulders and chest and lift your sternum. Bring the foot away from your groin and up a bit forward toward the front of the mat so that your shin becomes parallel to the top of the mat.

Only go as far as comfortable. If you feel any pain, stop or find a way to make it less intense by moving out of it a little, by bringing your hands forward on the mat and pushing yourself upward with your arms.

You will gain stretch over time and repetition. Keep the hips level throughout your work in the pose. Continue to work on opening the hip joints by descending your pelvis toward the mat without either hip sinking lower than the other. If the stretch is too uncomfortable, place the hands more in front of you to make it easier. Likewise, move the hands behind you a bit to make the stretch deeper and more difficult.

Hold the pose for 5 to 10 full breaths. Relax into it.

The Supported Pigeon should bring ease into your everyday movements.

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