Sitting all day at a desk is a main culprit of hip pain, since sitting with poor posture can increase pressure on the back and hips. Lack of activity can also cause muscle imbalance, which can lead to tendonitis near the hips, or a swelling of the tendons that connect the glutes to the hip bone.
So in addition to getting up and moving, stretching can help ease this pain — particularly the pigeon pose. This yoga move is a part of many cool-down routines since it is designed to stretch the thighs, glutes and open the hips.
Stretching can also relieve mental stress and physical tension. And adding pigeon pose into your fitness routine will increase your flexibility.
Pigeon pose benefits
This pose targets muscles that are often neglected: the deep glute muscles and the hip flexors, which are the group of muscles that allow you to lift your legs and bend forward.
Pigeon pose can help to decrease the risk of injury and ease pain. Tight hips not only cause discomfort in the help flexors, but it can also cause low back pain.
Mistakes people make when doing pigeon pose
It’s important to keep the back leg straight when doing pigeon pose. Many people focus on the front leg only and let the rear leg hang out in an awkward position without realizing it.
Keeping your back leg straight allows you to get a deeper stretch in the targeted muscles and actually makes the pose more comfortable.
It’s also important to keep the hips square and avoid leaning off to one side. Be sure to do the following:
- Keep your back leg stretched straight behind you with the top of your foot rested on the mat.
- Keep the hips square and don’t place too much weight on the side of your body where the front leg is bent.
- You can prop the front leg’s glute up onto a block or folded towel to make your hips level, if needed.
Pigeon pose for beginners
It’s a good idea to modify the pose when you are just learning it, or if you have very tight hips, low back and hip flexors. Here are some easy ways to decrease the intensity of the pose while still working on your flexibility:
One option is to place a pillow or cushion under the glute of your bent leg, bringing the “floor” closer to you. This will help to keep your hips square.
Another modification involves creating a “Z” shape with your legs. Sitting on the ground, bring your front knee to a 90-degree angle. Your thigh should be straight out in front of you while your calf is bent perpendicular. Then, instead of extending your back leg straight, position it in a similar way to the front leg, bent at a 90-degree angle at the knee. This works on opening your hips from both sides.
How to do pigeon pose
To perform pigeon comfortably and correctly, follow these steps:
- Start in a downward facing dog. Bring the right leg forward toward your right hand and rest it on the mat, while reaching your right ankle toward the left hand and resting it on the mat (as close to your hand as is comfortable for you.) Ideally, your right shin will be parallel to the front of the mat.
- Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you.
- Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you.
- If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe slowly.
- Switch to the other side; repeat the process.
4 other exercises that will stretch the hips
The pigeon pose stretches many different areas of the body at once, making it more challenging than the average stretch. If your body feels too tight to perform this move correctly, these other exercises can help you get there.
Seated toe touch
Sit on the floor with your legs straight out in front of you. Bend at the hips, stretching your arms and hands toward your toes. Reach as far as you can (which may be the toes, shins or knees depending on your flexibility). Hold this position for at least 30 seconds, focusing on your breath. You should feel this stretch in your hamstrings.
Butterfly
The butterfly stretch helps open the outer hips, which is essential to performing pigeon pose comfortably. Sit on the floor. Bend both knees out to the side, bringing the bottom of your feet to meet each other. Hold your feet together with your hands and bend at the waist, lowering your chest toward the floor. Hold this pose for 10 slow, deep breaths. The closer your feet are to the body, the more challenging the stretch will be. So start with your feet a bit further from you and gradually bring them closer to your body as you become more flexible.
Kneeling hip flexor stretch
Kneel down on the ground on both knees. Then, step your right foot out in front of you, with your right knee bent at 90 degrees. Keep your left knee on the ground and stretch the left leg behind you, resting the top of the left foot on the ground. Keeping your back straight, push forward into your right hip, being sure to keep the right knee over the right ankle. Hold this position for 10 breaths, then switch sides and repeat.
Clamshells
Lie down on your right side and prop yourself up on your right elbow. Bend your knees in front of you. Keep your heels together and lift your top (left) knee toward the ceiling, opening your hips, while keeping your right knee on the floor. Repeat 10 times, then switch to the left side.
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