The Gentle Yoga Pigeon Pose can be an intimidating posture but if you follow these instructions step by step you will find it is not very difficult. This pose is opens up your hips, lengthens your legs and is a great stretch for your lower back.
Begin by sitting on your knees on a mat or comfortable surface. Bring your right foot in front of you, your knee will be bent and your thigh will be parallel to the ceiling. Slide your right foot off of the mat to your left side and lean into the mat with your right hip. With both hands on each side of the mat slide your left foot backwards until your knee and bottom of your thigh are on the mat. Bring your pelvis back to the center so that you are no longer leaning towards the right. Bring both arms down either stacking your fists on top of one another or your hands on top of one another and lay your head on top. Relax your shoulders and inhale deeply through your nose and exhale through your mouth. To take this posture one step further you can raise your head and chin towards the ceiling and move your hands so that you are balancing on your fingertips.
To release the pose bring your chest down and straighten your legs. Bend your arms at your elbows and fold your hands over the opposite forearm. Lay your forehead down on your arms; relax for 15 seconds breathing deeply. Walk your body up by guiding the floor away from you using your hands. |
