Instructions For Performing Pigeon Pose From A-Z For People Who Sit A Lot

You can try poses that require more flexibility, such as the pigeon pose in yoga, once you get used to it.This is a pose that can help you open your hips very well to reduce fatigue after a day of sitting a lot.So how to do pigeon pose? Please read the article below for the most effective way to practice!

• What is a chakra? Instructions on how to open chakras correctly
• 15+ benefits of Yoga that you will want to practice right away
• What is nauli breathing? Instructions on how to practice nauli breathing effectively
• Picture of beautiful nude girls practicing Yoga showing off their perfect body

1.Benefits of pigeon pose

Dove Pose in yoga (Eka Pada Rajakapotasana) is a pose that helps you open your hips.This is a yoga pose for the beginner with a bend that is a bit difficult for some people.Therefore, it may take some time for you to get comfortable with this pose.

The pigeon pose in yoga has the main effect of helping you open your hips, stretch the muscles of the thighs, groin, back, calves and lower back.When you stretch your legs back,This move helps to stretch the fat and pelvic muscles, while the wrists rotate and the lateral hip muscles are stretched to flex the front leg.

So it is a suitable yoga pose for those who have to sit a lot and want to relax their hips.This yoga pose also prepares you for other sitting and backbending yoga poses.

Performing pigeon pose in yoga to help you widen your hips for an apple hip shape is the current standard beauty trend

• When doing a leg stretch, the thigh muscles are fully stretched.
• Award bent legshelps stretch pelvic muscles.
• Pressing your butt into the floor helps stretch your groin muscles.
• When you stretch your back forward or arch your back, your shoulders, arms, and back are stretched and the pressure on your spine is reduced after sitting for too long.

2.How to do pigeon pose in yoga

There are several different ways to approachPigeon pose in yoga.One of the simplest ways is to do pigeon pose from dog facing down, which is a basic yoga pose.Downward facing dog is a pose where you use your arms and legs to support and lift your hips up to form an inverted V shape.While in this pose, follow these steps:

• While in Downward Dog, bring your right leg out, then bring one down.If you want, you can start with your hands and knees and then go through the steps as usual.
• Bend your knees pHail and bring your right foot forward like a lunge or lunge.
• Instead of placing your feet on the floor as if you were doing a lunge, place your right knee on the floor next to your right hand.The right shin can be toward the left hip or parallel to the front edge of the mat.
• Place your left knee on the mat with your left foot flat on the mat.Look behind to check that your left leg is straight.
• Align the hips perpendicular to the front edge of the rug.
• You can fold a tWarm blankets under your hips for a more comfortable pose.

If you are new to this pose, you can stop here.And if you feel you can continue, practice these steps:

• Bend forward so that your upper body rests on your right leg.
• Shift your weight to your right foot and lower your forehead to the mat.
• You are trying to align your hips with the floor.
• Straighten your upper body.Place your hands face down on the mat at hip level.
• To end the pose, bend your left leg and take a step backc to return to downward facing dog.
• Do the same for the other side.
• By flexing the muscles more or less during exercise, you can adjust the pigeon pose to best suit your ability.When doing this move, your knee will not be affected and will not feel pain.If you feel uncomfortable, you may be practicing the wrong posture.

3.How to perform advanced pigeon pose yoga exercises

In addition to the basic yoga pigeon pose as instructed above, you can increase the difficulty with the following exercises.

3.1 Sleeping Pigeon Pose

How to do it

• From the basic pigeon pose in yoga, you reach forward and lower your body to the floor with your forehead as close to the floor as possible.
• Clap your hands together and place them in front of your forehead.
• Just change the position of the upper body, the lower body stays the sameStay the same, do not move in this exercise.

Tips for beginners

• If you can't touch the floor with your head yet, place a pillow or blanket in front of you.
• To do this pose, rest your head on a pillow.

3.2 One legged Pigeon pose

One legged Pigeon pose is a complementary move for the poseDoves in yoga.Because one leg raised pigeon pose is an advanced exercise and requires more practice.In addition to requiring flexible legs, this exercise requires you to develop flexibility in your back.

How to do One legged Pigeon pose

• From the basic yoga pigeon pose above, arch your back as much as you can.
• Raise the back towards your head.
• Keeping your right leg, extend your right arm up and back.
• Extend your left arm behind and grab your footright of you.
• Hold this position for 30 – 60 seconds, then release your arms and return to the starting position.
• After the exercise, don't forget to get into Child's Pose to relax your body.

Tips for beginners

If you can't stretch your legs yet, you can use a rope to help.

• Tie one end of the rope to your right leg.
• As you come back, grab the other end of the rope and pull the rope and legs toward you as much as possible.
• Try to reduce the distance between your legs and arms with each practice session untilNo need for wires anymore!

4.Notes when doing pigeon pose

You can make some changes or apply some variations to the pigeon pose, depending on your strength.Beginners or long-time yoga practitioners can adjust the pigeon pose to suit themselves.

4.1 Dove pose for girlsbeginner

To make the pigeon pose more comfortable and effective for beginners, you can keep a few things in mind after practicing:

• Check your hips to see if they touch the ground.If you feel your hips don't touch the floor, place a towel under your butt for extra comfort.
• Make sure to distribute your weight evenly between your hips and try to keep your hips perpendicular to the floor without letting your hips slide to the side.If you practice the wrong posture, you are inadvertently putting pressure on your knees and sacrum.
• If you have troubleWhen leaning forward, wrap a towel under your forearm or forehead so you don't have to lean too far.

4.2 Pigeon pose for people who want to improve

If you're flexible enough, align your right foot more parallel to the front edge of the mat.Then you can also practice the following steps:

• Head bendleft knee to raise left leg and bring left hand back to touch left leg.
• Extend your left leg down.
• Adjust the shoulders so they are perpendicular to the room walls.
• Release your arms, bring your left leg back, and take a step back to become downward facing dog
• If you feel that the pigeon pose in yoga is not suitable, you can replace it with the needle pose (Succirandrasana).Also, if you have any knee injuries or hip problems, you should also avoid pigeon pose just to be safe.

4.3 Common mistakes when practicing

Here are some mistakes to avoid to get the most out of the pigeon pose

• Rotate your extended leg back: Do not turn your leg out and straighten one leg back, you should keep a balance in the middle.If you want to fix this, lift your toes and nRaise your thighs to keep your hips straight.
• Hips are not straight: You should not let your hips slide to the side when doing pigeon pose, but keep your hips straight and perpendicular to the floor when practicing.

• Opening Chakras Properly: 8 Steps Detailed with Pictures
• Does yoga help you lose weight? Yoga method to lose weight effectively
• AwardsAnswer the question: Is it good to practice Yoga every day?
• What is meditation? How to meditate effectively?

The above article has guided you how to practice pigeon pose at home most effectively.The pigeon pose in yoga will help you reduce fatigue when you have to sit too much at the desk all day.However, you need to know how to practice this yoga pose so as not to affect the joints in the body, and better protect your health.Wish you success!