Benefits of this pose:
- Stimulate the internal organs
- Stretch deep glutes
- Stretch groins and psoas
- Releases tension in your hips from sitting all day
How to do Pigeon Pose:
Come to all fours with your hands below your shoulders, knees below your hips. Bring your left knee to touch your left wrist. Keep your left thigh parallel to the side of your mat and inch your left foot forward until it’s just in front of your right hip. If your hips allow, walk your left foot closer to the front of your mat to create a more intense stretch.
Slide your right leg toward the back of your mat and lower both hips toward the floor. As you lower your pelvis, be sure that your hips don’t spill to the left. Look over your shoulder and make sure your back leg is extended straight. Press the top of your back foot into the floor to more deeply stretch your hip flexors. Stay here, with your arms straight and your hands alongside your hips, for 2 to 4 breaths, letting your hips settle toward the floor and observing the sensations in your lower body.
Walk your arms forward so that they’re at a 45-degree angle to the floor—roughly the same angle as Downward Facing Dog pushing away the ground. Complement this action by rooting down through your front shin and the top of your back foot. Feel how this increases the opening in your front hip and back thigh. Take 2 to 4 deep breaths.
Continue to deepen the posture by walking your arms forward until your forehead rests on the floor. You’ll stretch your outer hip more deeply by keeping your elbows off the ground. Continue to root down through your front shin and back foot. Breathe into the sensations that are rumbling in your hips; relax your eyes, jaw, and throat. Take 3 to 4 breaths, release, and repeat on the other side.