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30 DYC Day 12 Hips
Pigeon Pose Eka Pada Rajakapotasana
It is believed that the hips act like a container for our emotions. So stretching the muscles around the pelvis is thought to bring emotional release. This is something I can personally vouch for, since I have been focusing a lot of time releasing extreme tension in my hips, using yin yoga hip poses has been amazing and incredibly emotional. I feel that the trauma from 3 births of very large babies and the impact it had on my little frame. And a lifetime of stored emotional stress! I’m actually feeling it’s done more for me than any other holistic therapy – touching my physical, spiritual and emotional bodies with a depth like no other! I yearn to feel my body fluid like it was before I had children and that lifetime of stress!
The hips much like the hamstrings depend upon flexibility, strength and stability. They are a complex joint consisting of 5 layers going from deep to superficial. From the bone structure to the cartilage, labrum, fluid filled sac surrounding it, held by ligaments and finally tendons and muscles. The many tendons and muscles create all the motions of the hip and stabilise the joint when they are balanced in terms of strength and flexibility. Those 5 layers work together, as normal if 1 layer is not functioning, the rest will have to compensate. So it is imperative that they all work in harmony. As you become more flexible or open in the hips, it becomes even more important to create strength in the hip muscles to stabilise that mobility.
Pigeon pose specifically works as a hip opener and forward bend, stretching your thighs, groin, back, piriformis, and psoas. The leg extended to the rear gets a stretch of the psoas and other hip flexors. On the other side, the rotators and outer hip are stretched. It is a good antidote to sitting for long periods. It prepares you for seated postures and backbends.- From Downward Facing Dog, bring the right leg up into a downward dog split.
- Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
- Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.
- Square your hips towards the front of your mat.
- Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.
- If you feel stable, bring your torso down into a forward bend over your right leg.
- Keep hips square and weight balanced equally on both sides as best you can. If this feels too intense, place a blanket or block or under the hip or back knee. Reach your forehead toward the floor.
- Continue squaring your hips and breathing into any tightness.
- Come back up, bringing your hands in line with your hips.
- To release, curl your left toes under and step back into a Downward Facing Dog.
- Repeat the pose on the other side.
Your rear leg should be in a neutral position rather than rotated outward. To correct this, tuck your toes under and lift your thigh to adjust so your hips are square.
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