Pigeon Pose - Eka Pada Rajakapotasana

Pigeon Pose also called Eka Pada Rajakapotasana is a great yoga pose to stretch your hips and lower back. It can increase flexibility of the hip flexors and lower back muscles while also supporting digestion. Some also believe it can alleviate mental stress or worry, since Ayurveda claims these emotions are stored in the hips.

Step by Step to Pigeon Pose 

  1. Bring your right knee forward towards your right wrist.
  2. Your right ankle will be somewhere in front of your left hip. 
  3. Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
  4. Scissor your hips together, by drawing your legs in towards each other. Use some support under your right buttock if needed, to keep your hips level.
  5. As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
  6. As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
  7. Stay for 5- 10 breaths. 
  8. On each exhalation, try to release the tension in your right hip.
  9. To come out of the pose, push back through the hands, lift your hips and move your leg back into all fours. Repeat on the other side.

Attention Please: Pigeon Pose my Hurt  

Tension in the hip joint transfers into stress at the knee and with repetition can create soft tissue damage. This occurs when the lower leg crosses the body at an acute angle forcing the knee to rotate laterally. And unfortunately this is how most people are practicing Pigeon pose.

FAQs about Pigeon Pose 

Why is it important to open your hips?

When hips are tight, they increase the load on the back and cause overuse of the spine. In addition to the benefits of improved range of motion and circulation and decreased back pain, opening the hips can create an energetic shift or release as well.

How long should you do a Pigeon Pose?

To get full release in the hips, breathe and release the belly. Stay in this position anywhere from 10 breaths to five minutes.

Which emotions are stored in the hips?

Most people don't automatically associate hips with emotions. But many yoga teachers describe hips as storing negative emotions—and hip-opening classes can lead to an unexpected release of emotions

Do hips carry trauma?

This unconscious tension can be held from one traumatic event, or lots of little events where the stress of feelings like sadness, fear and worry are stored and can get stuck. No matter how you say it, stretching the hip muscles causes a release and allows stored emotion to melt away.

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