URBAN YOGA ASANA: Pigeon in the City…

Okay, okay, so you may not wanna park your pigeon pose on the yellow line like me but chances are you explored a variation of this asana in your yoga class so here’s some insightful tips that may just get you pecking with a little more precision.

Pigeon, otherwise known as ‘Eki-pada-raja-kapotanasana'(!) means ‘One Legged King Pigeon’. This variation above is quite advanced and so the version below (i.e. lower leg position) may be of greater use during the beginning stages of your practice.

What is of prime importance, is finding balance within the hip girdle. Do not be too concerned with getting the front thigh/bottom on the floor if it means there is a twist on the hips and torso. The hips must be even, so the spine can extend upwards without twists or kinks!

  • With the front thigh inline with the front hip, the foot will be in front of the groin of the opposite leg. TIP: Try extending into the front heel bone. Notice what it feels like in that bottom when you do this. Try to maintain the reaching into the heel to maintain the connection with the butt and lower back (sacrum)
  • The back leg should be inline (extending straight and directly from the back hip) TIP: Try a gentle internal rotation of this back thigh. Notice how it affects the feeling in the front bottom.
  • As you fold forward onto your forearms, allow the in-breath to float the tail, extend the ribs forward and float the head upwards. Allow the exhale to draw the tailbone in between the legs, bring a round curve into the spine and draw the chin towards the chest. Breathing should elicit a wave-like action through the spine. Allow the wave to be felt within the lower, middle and upper aspects of the spine. TIP: If you keep reaching into the front heel bone, notice how the inhale effects the reach. Notice how the exhale effects the reach. Can the movement of breath within your spine connect to the very ends of your body (both feet to head)?

Pigeon is a back bend and a great chest opener. It helps release the sacrum/lower back quad and hamstring. Let me know how you get on and feel free to send me pics or emails re. your practice.

With love x beth x

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