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 might even trigger long-term ache. You probably have knee points, additionally ache. If you’re hyper-flexible and also you’re instructed to “chill out, chill out, chill out,” then there’s a excessive chance of, you guessed it, ache.

However nobody ever mentioned yoga was about pushing by way of 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 way more body-friendly.

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

Reclined determine 4

This popular alternative is a delicate, 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 toes 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’d like extra sensation, you’ll be able to attain between your legs to seize across the backside leg. You may press your elbow into your crossed leg to encourage your knee away. You’ll know you’re at a very good stage of stretch should you can hold your shoulders on the bottom, breathe regular, and you’re feeling a stretch.

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

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Hearth log pose

This form focuses on the edges 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 way of each hips and sit tall. Flex by way of each toes.
3. Choice to fold ahead.

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

For extra help, 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 often 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. Deal with rooting down evenly by way of 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 help, sit on a blanket to maintain each hips stage and grounded.

Twisted lizard

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

How one can do it:

1. From arms and knees, the first step foot exterior each arms and gently lean hips ahead.
2. Flip the entrance toes out at a forty five diploma angle, and place that hand on the interior 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 help, place a blanket below your again knee and/or go for a strap to achieve to your again foot should you’re exploring the quadricep stretch.

Pigeon pose is intense. Intense isn’t at all times a nasty 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, should you’re experiencing discomfort, or are simply curious to vary up your hip-openers and discover extra accessible yoga, these postures will show you how to stretch your hips safely and successfully.