How to do pigeon pose so you don't hurt yourself

What is the Dove Pose

Dove pose, or Eka-Pada-Rajakapotasana, is an asymmetrical asana in which one leg is bent in front of the body and the other is located behind it.

When performed correctly, body weight is evenly distributed over the back of the front leg and the front of the thigh lying behind. As a result, the knees are not overloaded, and the muscles of the hips and pelvis are well stretched.

Ideally, in a pigeon pose, a person raises his arms up, bends them at the elbows, leading them behind the head, and touches the foot with his fingers.

However, this embodiment requires very good flexibility. And it can take several years of practice to learn how to do it safely and correctly.

Why Do Pigeon Pose

Even a highly simplified asana can bring many benefits.

To protect legs and back from pain and injury

Limited mobility of the hip joint canM. P. Reiman, J.W. Matheson. Restricted hip mobility: clinical suggestions for self-mobilization and muscle re-education / International journal of sports physical therapy

lead to pain in the lower back, hips and knees, improper running technique and strength exercises. It also increases the risk of injury in training.

The pigeon pose helps to "open" the hip joints. During the performance of the asana, the femur of the front leg rotates outward, the deep rotators of the thigh, as well as the flexor muscles of the leg located behind the body are stretched.

It helps relieve restrictions, increase hip mobility, and protect against injury and pain.

To improve posture

If you sit frequently and for long periods of time, the iliopsoas muscle mayM. A. Siccardi, M. A. Tariq, C. Valle. Anatomy, Bony Pelvis and Lower Limb, Psoas Major shorten and spasm, causing excessive deflection in the lower back and compression of the intervertebral discs. Moreover, passive lifestyle leads to a weakening of the back extensors, which keep the spine in a straight position.

Pigeon pose helps to stretch the shortened iliopsoas muscles, as well as strengthen the extensors of the back and increase the flexibility of the spine. It can be good for posture and protect against lower back pain.

Who Shouldn't Do Dove Pose

If you have problems with the hip and knee joints, as well as the lumbar and cervical spine, you should consult with your doctor before performing a pose. If classes are allowed, practice the pose with care, starting with the simplest variations, and carefully monitor the state.

Moreover, this approach is necessary when performing a pose in any case - regardless of the presence of diseases. If you rush things and try to sit yourself in the correct position with the help of force, you can harm your joints even if there are no problems with them.

How dove pose can hurt your knees

During the pigeon pose, the front thigh is strongly turned outward, and the back leg is turned inward.

For the femur to rotate in this position, the gluteus maximus and medius and the thigh rotator group must be strongly stretched.

If these muscles are quite stiff, the person will not be able to rotate the leg so that the knee lies on the floor, and it will remain suspended.

The video below shows a large (Great ROM, Range of motion) and a limited (Limited ROM) range of motion.

Often, beginners try to repeat the pose as shown in the videos or in the pictures, and press on the knee in an attempt to put it on the floor.

This puts a lot of stress on the ligaments of the knee joint, can cause pain and even lead to injury.

However, the problem can be easily resolved with posture modifications. With care and attention, you can practice the asana without pain, develop flexibility, and gradually progress to the most difficult variations.

How to Do the Forward Bend Pigeon Pose

Get on all fours, lift your pelvis toward the ceiling, and straighten your arms and legs so that your body resembles an inverted V. This is the downward facing dog pose, from which it is convenient to exit into the dove pose.

Bend your right knee, pull it forward and place it on the floor between your palms. Straighten your left leg and press it to the floor with your knee and the back of your foot.

Check the alignment of the hips: both pelvic bones should be facing forward, without skewing to one side. Rotate your hind thigh inward, aiming to lay it flat on the floor.

If you fall to one side, have severe pain in your bent hip and cannot lower your knee onto the mat, place a yoga block or rolled up blanket under one buttock.

Place your hands on the floor and slightly tilt your body forward with your back straight. Take a deep breath, while exhaling, place your forearms on the mat and lower your stomach onto your right thigh.

Inhale slowly again, and as you exhale, stretch your arms forward, lower your forehead to the mat and relax.

While holding the pose, check that the knee and foot of the straightened leg remain flat on the floor. Rotate the hip inward, increasing the flexor stretch and keeping the pelvis level.

Perform five to ten breathing cycles in the pose (inhalation and exhalation - one cycle).

Then place your palms on the floor next to your shoulders and gently lift your torso. Resting on your hands, return to Downward Dog Pose and repeat on the other leg.

Continue to practice this variation of the pose, gradually decreasing the thickness of the support under the bent hip.

When you can do a straight pose without a block or blanket, try a more difficult variation - bend the knee in front of your lying leg at a right angle and place it in line with the hip.

Watch for sensations in your knee and lower back. If tension arises, bend your leg a little more and move your hip closer to the center. Find your own bend angle that is comfortable and easy to maintain.

How to Do the Dove Leg Raise

It is worth moving on to mastering this variation only when the pigeon pose described above is obtained easily, without skewing the hips and tension in the lower back.

In the first steps, you will need a belt. You can use a yoga strap, a rubber band, or any piece of cloth that won't cut into your skin.

Sit in pigeon pose with your hips aligned. Then bend your back leg at the knee and lift your shin vertically. Put the loop on your ankle or foot, throw the belt or expander over your shoulder and turn forward.

Use the strap to pull your foot closer to your body. Keep your hips and back straight.

Hold this position for five to fifteen breaths and repeat on the other leg.

When this position is easy for you, try the next variation.

How to Do Backbend Pigeon Pose

Sit in pigeon pose with your hips aligned. Place your hands next to your bent leg, straighten your elbows and press your palms down onto the floor.

Pull your spine up, open your chest and pull it towards the ceiling. It is important not to create compression in the lower back, but to stretch out as much as possible and only then bend back.

Bend in your back and tilt your head back. If you experience any discomfort in the lower back or neck, come back. Continue to do the dove with a straight back or bend forward and in parallel work on the flexibility of the back with the help of other asanas.

If everything is in order and there is no pain, bend the leg lying behind at the knee and bring the foot closer to the head. Raise your arms, bend them at the elbows and touch your toes to your feet.

Hold this position for five breaths, return the lower leg to the floor, then smoothly come out of the arch and place your palms on the mat next to your bent leg.

Lower your belly to your thigh and extend your arms forward. Relax in this position, releasing tension from your lower back. When you're ready, return to Downward Dog Pose and repeat the asana on the other leg.

How Often Do Pigeon Pose

You can perform this pose at least every day, both separately and together with other asanas. The latter will be much more effective and more enjoyable.

Try combining the dove pose with the following asanas:

• angle pose for opening the hips;
• cobra pose to develop the flexibility of the spine;
• low lunge to stretch the hip flexors;
• downward dog pose for stretching the back of the thigh and developing shoulder mobility.
• child's pose for rest and relaxation.

You can start with five breathing cycles in each position and gradually work up to 10-15 breaths (in each direction if the exercise is asymmetrical).

Together with the pigeon pose, such a workout will take about five minutes - the very thing for morning exercises or a hitch after a basic workout.