Pigeon Pose Alternatives From a Yoga Teacher

Leaning over our entrance bent leg, pigeon pose is a form that may be uncomfortable and presumably dangerous. For some individuals, this place is simply too intense on the connective tissues of their hips—and pushing it too far may even trigger long-term ache. If in case you have knee points, additionally ache. In case you are hyper-flexible and also you’re instructed to “calm down, calm down, calm down,” then there’s a excessive chance of, you guessed it, ache.

However nobody ever mentioned yoga was about pushing by ache. If pigeon pose doesn’t work to your physique, strive these various hip openers that, in my expertise as a yoga instructor, I’ve discovered to be much more body-friendly.

4 pigeon pose alternate options that stretch your hips pain-free

Reclined determine 4

This popular alternative is a mild, controllable stretch that reaches the identical muscle teams as pigeon pose with out added stress on the knee.

How one can do it: 

1. Lay in your again with each knees bent and your ft on the ground.
2. Cross one ankle over the opposite knee and pause. For some individuals, it will already be sufficient of a stretch.
3. If you would like extra sensation, you’ll be able to attain between your legs to seize across the backside leg. You’ll be able to press your elbow into your crossed leg to encourage your knee away. You’ll know you’re at a great degree of stretch when you can preserve your shoulders on the bottom, breathe regular, and you are feeling a stretch.

For extra assist, you’ll be able to lean the underside foot on the wall as a substitute of holding the leg up together with your fingers (or a strap).

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Hearth log pose

This form focuses on the perimeters and again of the hips. It may be very intense so take it slowly and don’t push if it’s an excessive amount of.

How one can do it:

1. Sit up tall in a cross legged place.
2. Take one ankle and stack it over the alternative knee in order that the 2 shins are stacked on prime of one another. Root down by each hips and sit tall. Flex by each ft.
3. Choice to fold ahead.

The ankle joint and the knee joint it’s sitting on must be precisely on prime of one another—a useful picture is a door hinge. You’ll be able to think about a pin going straight by each joints.

For extra assist, add a block between the underside knee and the ground or the highest knee and backside foot (or each).

Cow face pose

This pose reaches the IT band, piriformis, and gluteus medius (and minimus)—that are hip stabilizers and subsequently normally tight—whereas additionally being extra mild in your knees than pigeon pose.

How one can do it:

1. Begin seated, and cross one leg over the opposite so your knees are stacked.
2. Draw your ankles near your hips.
3. Give attention to rooting down evenly by each hips.
4. For extra depth, you’ll be able to work each ankles ahead, bringing your shins in step with the highest of your mat.

For extra assist, sit on a blanket to maintain each hips degree and grounded.

Twisted lizard

This feature has no exterior rotation/transverse movement within the knee so it is a good choice for people with knee instability or ache whereas nonetheless getting an analogous stretch to pigeon pose.

How one can do it:

1. From fingers and knees, the first step foot exterior each fingers and gently lean hips ahead.
2. Flip the entrance toes out at a forty five diploma angle, and place that hand on the inside thigh to encourage that knee away from the physique.
3. Gaze over that shoulder.
4. Possibility so as to add a quadricep stretch by bending the again leg and reaching for that foot.

So as to add assist, place a blanket underneath your again knee and/or go for a strap to achieve to your again foot when you’re exploring the quadricep stretch.

Pigeon pose is intense. Intense isn’t at all times a foul factor. If you happen to aren’t experiencing long-term ache or discomfort in your hips and/or knees, then pigeon pose could also be useful for you.

Nevertheless, when you’re experiencing discomfort, or are simply curious to vary up your hip-openers and discover extra accessible yoga, these postures will allow you to stretch your hips safely and successfully.