If I took a survey about pigeons, there would be people who would swear they are flying rats, the bottom of the ladder in the world of birds. I’m sure I’d also find others who whole-heartedly adore these feathered friends. Pigeon pose in yoga has an almost identical range of reactions. For some people, the pose has “saved their life,” and for others, the pose is a form of torture. The truth…neither extreme tells the story of this pose.
Pigeon pose, of every variety, has a sole purpose—to open the hips. It is safe to say most people can benefit from and enjoy a hip opening pose, if it is approached with compassion. Pigeon also is practiced one leg at a time so you can explore the differences in each side of your body to see what you need. I loved this article that described 7 tips for a pleasant pigeon.
I must admit that pigeon was low on my list of preferred poses for the first few years that I practiced. Then I stopped trying so hard. I let go. I did what I could and accepted that I have very, very tight hips. It’s my anatomy, but I thought it was something I was doing, or not doing which made the pose so difficult.
Here is where I want to share a little yoga secret. Every one of us will find poses that feel practically impossible. Then there will be a pose that you just can slip into with ease like slicing warm butter.
Yoga poses are made of a mysterious formula of strength, flexibility and balance. We each have one that might be our best friend and one that is our nemesis. The secret is your nemesis may just turn out to be your best friend. But you have to spend time with each pose to see how it will turn out and all pigeons are not alike. Here’s a rundown of a few to try.
Pigeon on a mat
This one can be intimidating and please ignore the picture where the lovely lady has reached back and is holding onto her back leg as if her entire body is made of silly putty. If you don’t know what I am referring to you are better off. Pigeon on a mat can be fun! Yes, I said fun. Pull out your mat or a soft blanket for the floor and let Adriene guide you through.
Pigeon in a chair
This pose is easy to do at work and even in the middle of a meeting or on a phone call. The key here is to sit at the front of your chair and sit up very tall. Your legs will be bent at the knee with both feet on the floor. Cross your right leg over so your right outer ankle is on top of your left knee. If this feels hard, uncross your right leg and extend your left leg out straight in front of you with your left heel on the ground. Then cross that right leg over again with the outer ankle on top of your left knee.
Inhale and reach through the crown of your head and on the exhale hinge at your hips like your heart is reaching for your toes. You probably won’t be able to hinge very much. No problem, stop when you feel the resistance in your hips or hamstrings. Breathe, slow inhales and exhales. Stay for 4-8 breaths and then uncross the right and do it all on the other side.
Reclined Pigeon
I love this photo of doing this version in bed. You can also do it on the floor. Like seated pigeon, you can decide how close or far you pull the leg in and the intensity it creates for your hips. Take it nice and slow.
This pose helps mitigate the intensity of a lot of sitting and how that shortens the hip flexors. It feels nice to regain some fluidity in the hips for more ease of movement. And for pigeon of any variety, stay curious, compassionate and bring some breadcrumbs.
