Trifocus Fitness Academy- Pigeon Pose

How to Nail the Yoga Pigeon Pose and Become More Flexible

The Pigeon Pose forms part of yoga’s hip-opener poses. This essentially means that it is a great pose to loosen stiff hips and promote hip flexibility. This is done by lengthening and stretching the psoas muscle in order to promote rotation of the hip and leg. By nailing the yoga pigeon pose, you will be able to become more flexible and have a broader range of motion in your hips.

Benefits of the Yoga Pigeon Pose

  • The Pigeon Pose can alleviate back pain by opening your hip flexors.
  • Reduced knee pain as the pressure on the kneecap is relieved.
  • Improved flexibility in the hip and knee joints.
  • Relieves tension in the hips.
  • Improves posture.
  • Relieves stress and anxiety.

How to do the yoga Pigeon Pose

  1. Start on all fours. Slowly bring your right knee forward and move it forward so that it sits just behind your right wrist. Your right ankle should be just in front of you left hip.
  2. Slowly slide your left leg backwards and point your toes so that your heel is facing upwards.
  3. Draw your legs together by scissoring your hips together. Your hips need to be kept level so that you can use added support if needed.
  4. Breathe in deeply and, as you do this, lift yourself onto your fingertips. Draw your belly button in, lengthen your spine and open your chest.
  5. Walk your hands forward and lower your body to the floor as you exhale. Rest your head and arms on your mat if you need to.
  6. To release the pose, push back on your hands and lift your hips while moving your leg back. Repeat on the other side.

Tips for doing the Pigeon Pose

  • Keep your right foot close to your left hip when starting.
  • For a more intense hip opener, move your shin to be more parallel with the front of your mat.
  • Use your hands or a block to rest your head on should it not reach the mat.
  • Try not to slump your shoulders.
  • Try to keep the base of your neck soft.
  • Take your time!

When it comes to practising yoga, it is important to be mindful of what you are doing and take your time in completing the task. The mindfulness that comes with practising yoga can – and hopefully will – affect your day-to-|day living as well and not just your ability to perfect the yoga pose. This means that you focus on the present moment as it is without that extra judgement that we tend to have towards ourselves.

In addition to the self-awareness that comes with practising yoga, several health benefits come with it:

  • According to the Harvard Medical School, people who practise yoga are more in tune with their bodies and may be more sensitive to hunger cues and feelings of fullness. This results in a more positive relationship with food.
  • Yoga also can enhance your fitness levels and has been found to restore baroreceptor sensitivity which assists the body in sensing imbalances in blood pressure.

Contact Trifocus Fitness Academy

Does the practice of Yoga sound appealing? Do you want to take your understanding of this ancient art form to the next level? If you do, then you should definitely look at becoming a yoga instructor. For more information on how you can do this, please follow this link.

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