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HW: Hips (Day 12)
Pigeon Pose
From Downward Dog(or a table top or plank) bring the left knee to the left wrist and use your muscles to take the foot over to the right. Depending on how open your hips are, the heel will either be close to the hip or closer to the right wrist- anywhere between is fine. Tightness and bone structure will dictate where you can get to. Allow the straight (right) leg to slide backwards with the toes flat and ankle neutral.
Either point the toes of the left foot, or flex it, clicking the pinkie to into the at and pressing through the ball of the foot to support the knee. Your joint, and shin bone will dictate what feels most agreeable for the knee.
With your weight still in your hands, check to see if you are favouring one side and work to square the hips. If the left hip is floating in the air, pop a block underneath to support it so you can relax a little more. Over time, you can work to come down to the forearms, or lower the chest completely over the front, bent leg. This is often a tight pose, so focus on a deep breath, try not to hold yourself, allow the body to steadily relax and the hip to undo.
A word of caution; if you experience ANY knee pain, particularly electrical, come out carefully but immediately. If this is new to you, start with the foot of the bent leg close to the hip and see how you feel there before trying for a wider angle.
This is often a challenge in the beginning but its one of the best hip openers…Once you start to undo into it, its truly liberating and feels like a major accomplishment.
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1 Reply
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Great. I also love this post. 😊
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