If your hips are tight, you could be at risk for injury if you don't warm up first. Pigeon Yoga Pose Mistakes to AvoidĪlthough there are many pigeon yoga pose benefits, there are a few mistakes that you should avoid to maximize those benefits and minimize the risk of injury. It can also help ease sciatic pain by stretching the piriformis muscle. Pigeon pose may also help relieve lower back pain by stretching the muscles and tendons around the spine. It may also strengthen the muscles that support the hips and lower back. Since the pigeon pose targets the hip flexors, glutes, and piriformis muscles, it helps improve the range of motion in the hips. This helps strengthen the core and upper body. Then, you place your hands on the ground in front of you and raise your torso off the ground. In this variation, you start in the classic pigeon pose. If you want a challenge, try the king pigeon pose. However, instead of keeping both legs at a 90-degree angle, you bring the back leg closer to your body so that it's at a 45-degree angle.

In this pose, you bring one leg in front and place the other leg behind you, similar to the classic pigeon pose. You can also try the one-legged pigeon pose, a more advanced variation. It's a great way to relax the hips and low back. In this variation, you start in the traditional pigeon pose but lower your torso closer to the ground and rest your forehead on the mat. Inhale as you bring your torso up.īesides the classic pigeon pose, there are several variations you can perform to target different areas or muscle groups. Place both feet on the ground and go into the standing forward bend. To come out of the pigeon pose, exhale and bring your right leg back.Hold the position for a minute or 30 seconds, whichever is comfortable.Then, elongate your spine and lift your chest.If it's difficult to keep your palms on the mat, you can place them on your shins. Place your palms on the mat in front of you.Your right heel should be close to your left hip. Exhale and put the exterior side of your right shin on the mat.Inhale and lunge with your right leg forward, keeping your left leg straight behind you.Keep your spine straight as you fold forward. To do this, hinge at your hips and bring your torso toward your legs.

Your arms should be on the side of your body. However, once you've mastered the classic pose, you can try variations like the double pigeon, the king pigeon, and the one-legged king pigeon. The most common version of the pigeon yoga pose is the classic pigeon. While in some people, the sciatic nerve runs diagonally through the piriformis muscles, the muscle typically runs vertically above the sciatic nerve. This muscle is also involved in turning the leg and moving the foot outward. It connects the lower spine to the upper thigh bone (femur) and helps rotate your hip. The piriformis muscle is a small muscle located deep in the buttocks. The pigeon yoga pose stretches the psoas muscle, strengthening it. It flexes the hip joint and lifts your upper leg towards your body. The muscle is present in the lower lumbar region of your spine. The psoas muscle is vital for posture and stabilizing the spine. It also works the psoas muscle, which is a deep hip flexor. The pigeon pose works the muscles of the groin, back, thigh, and piriformis. What Muscles Does the Pigeon Yoga Pose Work? However, you may want to place a blanket under your right knee for support if you have knee problems. You only need a yoga mat to do the pigeon pose. If you have tight hips, this stretch can be particularly beneficial. It can also help improve your range of motion. The pigeon pose can help relieve tension in these areas. This posture targets your glutes, hips, and groin. Your left leg should be extended straight behind you, with the top of your foot resting on the mat. The pigeon yoga pose requires you to get into a low lunge position with your right leg forward and left leg back.įrom there, you lower your body so that your right shin is parallel to the mat. There are different modifications, allowing you to find the best one for your capabilities and preferences. Plus, it doesn't require any complex maneuvering. The pigeon yoga pose (aka Rajakapotasana) is suitable for beginners since it helps to open up the hips and stretch the legs. If you're new to yoga, it's essential to find some basic positions to start. Yoga is a great way to improve your health and wellbeing, and there are many different types of yoga.

Pigeon stretch