The “pigeon stretch” typically refers to the pigeon pose in yoga, which is a deep hip-opening stretch that also targets the glutes and lower back. It involves bringing one leg forward with the shin parallel to the mat, and the other leg extended back, and then lowering the body to deepen the stretch. It’s a beneficial stretch for those with tight hips, lower back pain, and can help improve range of motion. Some also believe it can alleviate mental stress or worry, since Ayurveda claims these emotions are stored in the hips. However, Pigeon Pose may not be suitable for those who are pregnant or have chronic hip, knee, or back pain.
How to:
- Start in downward-facing dog: Begin on your hands and knees, then lift your hips up and back, forming an inverted V-shape with your body.
- Bring one knee forward: Bring your right knee forward towards your right wrist, and place your right foot near your left hand, so your right shin is parallel to the front of the mat.
- Extend the back leg: Extend your left leg straight back, untucking your toes and pressing the top of your foot into the mat.
- Lower your body: Gently lower your hips towards the mat; keeping your front shin parallel to the front of the mat. Try to keep your weight in the center rather than rolling to one hip or another.
- Hold and breathe: Hold the pose for 5-10 breaths, focusing on relaxing into the stretch, particularly in your hips and glutes.
- Repeat on the other side: Repeat the process with your left leg forward.
Variations:
- Seated pigeon pose
- Hands, elbows or flat
Blog by Tabby Bond – Personal Trainer (TAB Fitness)