Hi Warriors! Hope you are well and you are enjoying all the fall feels where you are. It has been a minute since we tackled some yoga variations around here. So, let’s remedy that today and chat a bit about Pigeon Pose.
Pigeon is a hugely beneficial stretch, regardless of which specific version you practice. For all of us sitters out there, this asana targets tight hip flexors and the loss of lateral mobility in our hips. If you happen to be an athlete or otherwise engaged in regular movement involving repetitive lower body motions (running, walking, and biking especially), this stretch targets any imbalances that may exist while still allowing each side of your body to move as it feels comfortable.
Pigeon is a seated, hip opening asana. Hip opening is one of those yoga terms that is often misunderstood. Yes, many of the hip opening postures rely on lateral (out to the side) mobility. And while lateral mobility is important, it is only one piece of the puzzle.
Hip opening really refers to the restoration of mobility through all ranges of motion at the hip joint. Out to the front, to the back, and yes, out to the side. While poses like Cobbler are beneficial in this right, the real magic of Pigeon is that each leg is in its own unique position. This asymmetric placement allows the hip joint to stretch more fully in more planes of motion. This helps to restore mobility and release tension caused from repeated motions or sedentary behavior.
Pigeon also offers several options in placement. This can greatly change how the pose feels mentally and emotionally. Looking for a more intense quadricep and hip flexor stretch? There’s a variation for that. Would you rather have a relaxing or calming experience? There’s a variation for that, too.
Base Pose
As always with these, I like to start with the base pose. A reminder, if you Google image search these, what you usually will find are advanced placements. Nothing wrong with those, but Pigeon can definitely look a bit pretzel-like and intimidating with these more advanced positions.
To enter the base posture for Pigeon, begin in Easy Pose (a simple cross legged posture). Shift one leg out to the side so that the thigh is touching (or nearly so) the foot of the leg that remains in front. The foot of the shifted leg should be to the side and partially behind you and your legs should make a jagged Z shape. Inhale and roll the torso and upper body up and over the front shin while stretching the lateral leg out behind the body. Exhale and allow the hips to sink as far as comfortable into the ground, placing fingertips on the floor in front for support.
To exit this posture, curl the back toes under. Inhale and using the toes, press up and forward slightly to release hips. Exhale and settle into the Z shaped posture for a breath before returning to Easy Pose and completing Pigeon on the second side.
Seated Hurdler Option
The jagged Z shape leg posture I refer to above, I also call Seated Hurdler. This, at least to the best of my knowledge, isn’t an official yoga asana; however, it is super useful. Resting with the legs in this placement is useful as a warm-up to Pigeon. Especially if your hips are especially tight or if the weather is cold.
This is a great modification, too, though. Again, we sit a lot, and bodies tend to form to the positions they most often find themselves in. Using this placement as a modification is very helpful as a stepping stone to Pigeon or for those with mobility issues.
Forward Fold Option
From the base pose above, bring the elbows to the floor allowing the upper body to rest on the forearms. Tuck the head and breathe. This is a great modification to help induce relaxation. It’s a very similar body position to Child’s Pose, so it facilitates breath. Which, it turns out, also has benefits for stretching.
The forward fold placement puts more emphasis on the glutes of the extended leg and the back side of the torso, which makes this position extra helpful for reducing back tightness, tension, or pain. Additionally, as it targets the glutes, this position helps restore a solid connection from the lower body musculature to the core and can reduce pain from conditions like sciatica or piriformis syndrome.
As if that weren’t enough, you don’t need to be able to start from base Pigeon for these advantages. You can use the forward fold placement from Seated Hurdler to gain many of the same benefits.
Extended Quad Stretch or Mermaid Option
From the base Pigeon pose, kick up the rear leg reaching the same side hand to grasp the foot across the arch. This is a fairly intense stretch for the quadriceps and as such, I don’t recommend jumping right to this version. However, if your hip flexors are tight or you want the extra stretch and you’ve been through the base pose at least once already, give it a go.
Another option here, especially if your flexibility is what limits you, would be to shift your upper body placement in the base posture. Bring your hands to the small of your back and squeeze your shoulder blades together. While inhaling, reach your hands towards the hamstrings on the extended rear leg. This will create a mini back bend and press the hip forward, which in turn, will stretch the hip flexors and quads.
Pigeon pose has many benefits and should not intimidate anyone as there are options for any level. Until next time, be well friends!
