Today's pose is a king of hip openers - Pidgeon Pose
Yoga handles stiff hips in a variety of ways, but most directly through a family of poses that are known loosely as “hip openers.” Some hip openers increase the external, or outward, rotation of the femur bone in the hip socket. Others lengthen the psoas muscle, a primaryhip flexor connecting the torso and legs that gets chronically shortened in our chair-bound society. Pigeon Pose is an extremely effective hip opener that addresses both areas, with the front leg working in external rotation and the back leg in position to stretch the psoas.
Pigeon is actually a variation of the advanced pose, One-Legged King Pigeon Pose. The two poses share similar alignment in the hips and, more important, an imperative to be approached thoughtfully and consciously. Most practitioners recognize that One-Legged King Pigeon is an advanced backbend that requires precise alignment. Yet many of us are likely to thoughtlessly fold into the forward-bend variation of Pigeon, which can put a lot of stress on the knee and sacrum. To avoid injury, I approach Pigeon by first doing variations that will open the hips gradually and safely. Once your hips are open, you’ll be able to craft a well-balanced Pigeon that benefits your hips and lower back. If you practice it consistently, you’ll notice more ease in your lower half as you sit, walk, and stand.
Pose Benefits:
Increases external range of motion of femur in hip socket
Lengthens hip flexors
Prepares body for backbends
Prepares body for seated postures such as Lotus Pose.
Contraindications:
Knee injury
Sacroiliac issues
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