Have you heard of pigeon pose yoga and its benefits?
Yoga is known to be essential in our everyday lives. Stress, anxiety and problems can lead to poor physical and mental health. One needs to strike a proper balance between their work and personal life. Thus, yoga can help achieve a peaceful and healthy lifestyle.
Yoga also opens the path for spirituality and healing from life. It helps in our physical and mental growth as well. Once we practice yoga in our daily lives, we can achieve spirituality.
The practise of yoga provides rest and rejuvenation for our body. According to this research, yoga can impact our lives positively. It also prevents negative effects on our physical and mental health.
Yoga aims to achieve growth for the mind, soul and body. Physical exercise includes asanas or poses, while mental focuses largely on breathing and meditation.
1. Popular Asanas In Yoga
There are at least 84 asanas, or yoga poses found traditionally. All provide different benefits for our mind and body. Here are some basic and most well – known among people:
1. Tadasana –
This is also known as the ‘Mountain Pose’ and improves focus and concentration.
2. Bhunjangasana –
Bhunjangasana is also known as the cobra Pose’ and stretches your body muscles.
3. Vriskshasana –
This asana is also known as the ‘Tree Pose’. It strengthens the legs and helps improve balance and endurance.
4. Trikonasana –
Trikonasana is also known as the ‘Triangle Pose’ and improves digestion and helps relieve stress.
5. Adho Mukha Svanasana –
This asana is also known as ‘Downward Facing Dog’. This yoga pose stimulates blood circulation.
2. Pigeon Pose Yoga
Pigeon pose yoga or ‘Eka Pada Rajakapotasana’ is an excellent asana for the hips. It is known to be a hip opener forward bend. It is a primary pose practised in yoga class, typically at the end of the session. It is an advanced pose taken from the Ashtanga tradition.
The name is taken from Sanskrit and represents a pigeon when you perform the pose. In pigeon yoga pose yoga, the front leg works in an external rotation, and the back leg stretches the psoas muscle. There are three poses for the pigeon asana and can be performed one after the other:
- Basic Pigeon Pose Yoga
- Mermaid Pose
- One-Legged King Pigeon Pose yoga.
1. Benefits Of Pigeon Pose Yoga
- Pigeon pose yoga works as a hip flexors as it stretches your thighs, groins and deep glutes
- Pigeon pose also increase hip flexibility. It also improves posture and relieves stiffness from the body.
- It stimulates the internal organs and helps with urinal disorders.
- You can easily release tension in your neck and back through this pose.
2. How To Perform Pigeon Pose Yoga
There are different ways in which you can perform the asana. Here is a step by step instruction to do the pose correctly:
1. Begin with the downward facing dog asana. It must be the basic pose where your knees must be below your hips. Your hands should be slightly ahead of your shoulders.
2. From there, extend your right knee and bring it forward towards your right wrist if you are performing a lunge. Instead of actually making a lunge, bring your right knee to the floor.
The knees must face your right-hand wrist. Align your right heel forward for an intense pose, depending on the range of your motion.
3. Release your left knee and slide your left leg on the floor. Your left thigh should press onto the floor. Your left leg must be straight instead of being out on one side. You must press your five toes of the left leg onto the floor or the mat.
4. Carefully lower the outer hip of the right side onto the floor. For a comfortable position, use a blanket or padding under the right side of your hip. Place your right heel in front of your left hip. Maintain equal weight in both hips.
5. Once you feel stable, bend your torso down over the right leg on the front knee.
6. Reach your forehead towards the floor. Don’t lower your head altogether, but only till the point, the position does not feel uncomfortable.
Remember to give a deep stretch and feel in the tight hips—balance weight on both hips equally as best as possible.
7. Lay your head on your hand while your torso must be on your right thigh.
8. Hold yourself into this position for 5 to 6 minutes. Inhale and exhale thoroughly.
9. Raise your upper body and place your hand below your hips on the floor. Exhale and slide your left knee forward and lift your right leg in the Downward facing dog pose.
10. Release any tension on your right hip by keeping your right leg lifted for a few seconds.
11. Repeat the same on the other side.
You can also modify the basic pigeon pose yoga with other asanas:
- Mermaid Pose – Bend your left knee and reach for your left foot with your left hand. Hook your left hand on your left knee. Bring your right arm up and claps the fingertips or wrist of the left hand.
- One-legged King Pigeon Pose Yoga- Start by bending your left knee and reach back for the left ankle or foot with your left hand. Your left elbow must point towards the sky. After securing this position, bring your right hand and grab the left side of the foot. Your right elbow should also be pointing upward.
3. Mistakes To Avoid While Doing Pigeon Pose Yoga
- Your hips must point forward in a straight line so that your body keeps even weight on both sides.
- Use padding to prop your hips square to avoid any hip injuries.
- Flex your feet to protect your ankles from strains and sprains
- Do not keep your neck and shoulder too stiff or tensed. Relax your head on the floor and use a pillow if needed.
- If you have a knee or hip injury, avoid doing this asana.
Pigeon pose yoga is one of the most beneficial asanas in yoga. Not only does it provide flexibility to the body, but it also relaxes the mind. Try adding this yoga pose to your daily routine, along with other poses for an effective workout.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.