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I love this question because it highlights the many mixed messages we tend to hear about pigeon. If we can receive any number of different answers to the same question about this yoga pose, how do we know which one is correct? In this variation, the rear foot hooks the arm on the same side. If you experience any pain or discomfort, ease out of the pose, consider a gentler variation, or seek guidance from a yoga instructor. Resting Pigeon Pose: In this variation, from basic pose you have to extent your arms fully up in the air and then slowly you have to bend forward and place your forehead on the ground. Holding the thigh with the hands serves a purpose of anchoring the pose in place with less effort in the hips, and you can easily deepen the sensation by drawing the leg in with the hands. Begin in a tabletop position with your hands directly under your shoulders and your knees directly below your hips.

Adjusting your position as needed and moving mindfully can help mitigate the risk of discomfort or injury. Start in a tabletop position with your hands and knees on the mat. Once you have achieved this alignment, sweep your left leg down behind both hands while simultaneously lowering your right knee onto the ground beside them. Pressing the outside edge of your foot down strongly has the effect of toning the outer shin and making the lower leg into sort of "cast," which can help protect the knee and move the stretch into the hip, where you really want it. In this next image I demonstrate a rotation slightly off to the side with the foot of the supporting leg on the wall rolled to the outer edge. 6. Place your left knee just behind your wrist and let your left toes rest alongside the other foot! Place your hands on each side of your leg. Bend both knees and place your feet flat on the floor.

Bring one ankle over the opposite leg’s knee, and bend your knee into a figure four position, reaching your arms up. Begin with gentle stretches that target these areas, such as the Figure 4 Pose. Pigeon Pose stretches the psoas muscle, a key hip flexor, along with other muscles in the hips and lower back. It's crucial to approach the pose cautiously, especially if you have knee or hip issues. Preparing your body for Pigeon Pose is crucial, especially if you have tight hips. Pigeon Pose can alleviate all of that stress and strain on the body and mind. When we feel stress or trauma, we tend to carry those feelings in our hips, making them tight and rigid. Improved Posture: By releasing tension in the hips, This Pose helps align the pelvis and spine, improving overall posture and reducing lower back pain. Pigeon pose is also known for its ability to relieve tension in the lower back and calm the mind.

Pigeon pose is best known for its ability to stretch and open your hips. Be playful with the angle, being careful with joint pain of the hip or knee- a small shift in angle will simply highlight the stretch in different muscles of the buttocks and hips. Here, the closer your seat is to the wall, the shorter the angle and the deeper the stretch, so I recommend starting with a 90 degree angle in the supporting leg and moving your seat closer or further from the wall depending on comfort. This will angle the knee even more across the body, and for me, this stretch really deepens the sensation into the posterior gluteals (Piriformis). This pose will help stretch out your inner thighs and groin. Using props like a yoga block or a folded blanket under your hip can also help manage the intensity, making the pose more accessible as you work on your flexibility.

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