Bending over the front bent leg, the pigeon pose is a shape that could be uncomfortable and potentially harmful. For some people, this pose is just too intense for the connective tissue within the hips – and pushing it too far may even cause long-term pain. If you’ve gotten knee problems, also pain. If you might be very flexible and have been instructed to “chill out, chill out, chill out”, there’s an excellent probability of, you guessed it, pain.
But nobody ever said yoga was all about overcoming pain. If the pigeon pose is not working to your body, try these alternative hip openers which, in my experience as a yoga teacher, have proven to be way more body-friendly.
Four alternate pigeon poses that stretch your hips painlessly
Fourth figure lying down
This popular alternative it’s a delicate, controlled stretch that targets the identical muscle groups because the pigeon pose, with no added pressure on the knee.
How to do it:
- Lie in your back with each knees bent and feet on the ground.
- Cross one ankle over the opposite knee and pause. For some, that is enough.
- If you would like more sensations, you’ll be able to reach between your legs to grab the lower leg. You can push your elbow into the crossed leg to push the knee apart. You’ll know you are at an excellent stretch level should you can keep your shoulders on the bottom, breathe steadily, and feel the stretch.
For more support, you’ll be able to put your bottom foot against a wall as an alternative of holding your leg up together with your hands (or a strap).
Fire log entry
This shape focuses on the edges and back of the hips. It could be very intense, so take it slow and do not push if it’s an excessive amount of.
How to do it:
- Sit tall in a cross-legged position.
- Take one ankle and place it on the other knee in order that the 2 shins are stacked on top of one another. Drop through each hips and sit tall. Bend each feet.
- Can be folded forward.
The ankle joint and the knee joint on which he’s sitting must be exactly on top of one another – a door hinge is a helpful image. You can imagine a pin going straight through each joints.
For more support, add a block between your lower knee and the ground or your upper knee and lower foot (or each).
Cow pose
This position goes back to the band of IT, piriformis and gluteus medius (and minimus) – that are hip stabilizers and due to this fact are likely to be tight – while also being gentler on the knees than the pigeon position.
How to do it:
- Start in a sitting position and cross one leg over the opposite in order that your knees are aligned.
- Bring your ankles near your hips.
- Concentrate on rooting each hips evenly.
- For more intensity, you’ll be able to work each knuckles forward, aligning your shins with the highest of the mat.
For more support, sit on a blanket in order that each hips are horizontal and grounded.
Twisted lizard
This option has no external rotation/lateral movement within the knee, so it’s an excellent option for those with knee instability or pain, while still getting an analogous stretch to the pigeon.
How to do it:
- From your hands and knees, extend one foot past each hands and gently bend your hips forward.
- Turn your front toes at a 45-degree angle and place your hand on the within your thigh to tug your knee away out of your body.
- Look over your shoulder.
- Ability so as to add a quadriceps stretch by bending the back leg and reaching for that foot.
For extra support, place a blanket under the back knee and/or select a strap to succeed in for the back foot should you’re testing a quadriceps stretch.
The pigeon pose is intense. Intense just isn’t at all times bad. Unless you experience long-term pain or discomfort in your hips and/or knees, the pigeon pose could also be of help to you.
However, should you are experiencing discomfort or simply want to alter your hip openers and explore more accessible yoga, these poses will show you how to stretch your hips safely and effectively.
