pose of the month

Pigeon ~ Eka Pada Rajakapotasana

Benefits:

  • Increases hip mobility

  • Stretches groin, thighs, and back

  • Calms the mind

Pigeon Pose 1

Pigeon Pose 2

How to:

  • From Table or Downward Facing Dog, bring your right knee forward towards your right wrist. Your right ankle will be somewhere in front of your left hip. Over time, the right shin will work its way towards parallel with the head of the mat but not at the expense of your knee, hip, or back.

  • Slide your left leg back and point your toes, connecting the top of the foot and all five toes with the mat.

  • Square your hips toward the head of your mat. Use some support under your right buttock if needed, to keep your hips level.

  • As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.

  • As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.

  • Stay for 5 breaths or longer. 

  • To come out of the pose, push back through the hands, lift your hips and move your leg back into Table or Downward Facing Dog. Repeat on the other side.

Contraindications

  • Knee injury

  • Sacroiliac Issues

Modifications

  • Modification 1 - Substitute the supine version is prone is not available without discomfort or pain.

  • Modification 2 - Place a blanket or block under the hip to help level off the pelvis in the prone version.

Modification 1

Modification 2

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