How to do Pigeon Pose | 30 Day New Year Challenge | Day 18

by Melissa West on January 18, 2018

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How to do Pigeon Pose

On Day 18 of our 30 day yoga challenge I will show you how to do pigeon pose or eka pada rajakapotasana. More specifically this short video will go over how to do pigeon pose for beginners, how to get into pigeon pose, how to do pigeon pose on your back and some modifications in pigeon pose for knee pain. This short video on how to do pigeon pose will also cover how pigeon pose helps specifically with sciatica.

If you are practicing beginner yoga classes poses, then you may wonder about pigeon pose. I have shown alternatives and modifications to pigeon pose in this yoga video for beginners. I have also shown 3 modifications and options if you have knee pain or knee injuries for pigeon pose in this short video on how to do pigeon pose properly. I will also demonstrate two ways of coming into pigeon pose correctly, with some extra tips on how to care for your knees.

Before I show you pigeon pose for beginners, pigeon pose on your back, how to get into pigeon pose and modifications for pigeon pose for knee pain and sciatica, I want to point you to some extra resources.

First is a video I made in 2013 on 9 ways to do pigeon pose. It is a short 7 min video that has had over 26K views.

Next are some amazing videos for your hips. Hippy Shorts are member favourites. 10-20 mins long, these 10 videos will keep your hips flexible in just a short amount of time.

Pigeon Pose for Beginners: OK, pigeon pose for beginners. I personally do not consider this a beginner pose and do not include this pose in any of my beginner classes. I think there are too many things that can go wrong in this pose, especially with knee injuries, which we will get to later. To me this is an intermediate and an advanced pose. Which is why I teach….

Pigeon Pose on Your Back: Pigeon pose on your back or sleeping pigeon.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh. Draw your left thigh into your chest until you feel sensation in your outer right thigh and glutes. Repeat to the other side.

Increases the range of motion and flexibility in your hips.
Releases tension in the back, beneficial for back pain.
All of the same benefits of pigeon pose

How to Get into Pigeon Pose:
I like 2 ways of coming into pigeon pose:
1. From all 4’s slide your right knee forward to your right wrist. Slide your left leg back and long. Fold forward over your bent right knee.
2. From downward facing dog. Take right your leg up and behind you. Bring your bent right leg and bring your right knee to your right wrist. Reach your left leg back and long, fold forward over your bent right knee.
Keeping your front foot flexed can protect your knee. Speaking of which…

Modifications for Pigeon Pose for Knee Pain
If you are feeling pressure in the front knee in pigeon pose, the best modification you can take is to do pigeon pose on your back as already shown.
If you are feeling pressure on the knee of the back leg, you can place a folded blanket under your body. Alternatively, you can tuck your toes under and lift your back knee. This gives the added benefit of opening up the front of this hip as well.

Pigeon Pose and Sciatica:
Sciatica is often caused by a tight piriformis muscle pressing on the sciatic nerve. If this is the case for you (and it is true for about 70% of sciatica cases) then pigeon pose is one way to release the piriformis muscle.

If you made it all the way to the end of the video put, “Pigeon Pose Perfection” in the comments. Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to do Cobra Pose.



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