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HW: Special Cases
Pigeon Pose
Pigeon is a pose that can be adapted or modified for many different special cases. Three common special cases during pigeon are hips, back and knee pain. Some common modifications that could work for all three special cases are a cushion or block under the hip that is extended back, reduce the range the individual leans forward and adjusting the front foot. The foot can be brought more towards the body for less intense stretch and can reduce the pain in all three areas.
Pigeon is often used as the first step of working towards mermaid by bending the back knee up and grabbing the foot with either hand. For someone with knee issues, this may be very difficult and irritate the knee because the flexion angle of the knee is too deep. You can modify this by trying to grab it with the other hand to shift the direction the foot is being pulled, decreasing the bent angle and bringing the foot farther out and using a strap if your arms don’t reach back that far, or for some like myself, that may not be an option so leaving the back leg straight may be best. Someone can feel too much tension or stretch in the hip while pulling the back foot. If that is the case they can try to lean forward a little more to reduce the extension of the hip flexor or even reduce the angle the foot is being pulled, again using a strap if necessary . As for pain in the lower back, the individual may find pigeon to feel the best without lifting their back foot and just folding forward to release tension that may be caused from the upright position.
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