I spend a lot of time thinking about hip flexors Mainly because it's an area of my body that I wish I had paid more attention to. As a runner, my hip flexors work on a regular basis, and over the years I've experienced a fair amount of pain both during and after runs. I challenged myself to complete 3 minutes of Pigeon Pose every day for a week because it's a muscle group I'm currently focusing on.
What is pigeon pose? Pigeon pose is a yoga pose in which one knee is brought forward toward the wrist on the same side and the other leg is extended straight back. It primarily targets the hip flexors and external rotators, promoting flexibility and mobility in the hip joint. Pigeon pose can also help relieve tension in your lower back, improve your overall posture, and release emotional stress built up in your lower back.
What is the origin of the name? The name is derived from the ancient Indo-European language Sanskrit, from the word kapotasana, kapota meaning “dove” and asana meaning “pose”.
You're ready to take a break from your usual weight-bearing hip flexor exercises. hip march either best kettlebellInstead, I was excited to lean into some deep stretches and see what I could do with a week of pigeon pose.
Read on to find out my results and how to try it yourself. Be sure to place one of the layouts. best yoga mat This movement is meant to take care of your joints and make the whole experience much more comfortable.
How to do pigeon pose
The best way to do Pigeon Pose that I've been taught is from a downward facing dog position. Here's how to comfortably get your dog into pigeon pose from a downward facing position.
- Start on your hands and knees in a tabletop position. Lift your hips toward the ceiling and straighten your legs and arms to get into a downward dog position.
- Raise your right leg high behind you and stretch it toward the ceiling. Keep your lower back perpendicular to the mat.
- Slowly swing your right knee forward toward your right wrist. Place your right knee on the mat near your right hand and lower your right shin at about a 45-degree angle.
- Slide your left leg straight back so it is in line with the back edge of your mat. Make sure your hips are horizontal.
- Bend your right leg to protect your knee and deepen the stretch in your right hip.
- Decide whether to stay upright and support your weight with your hands, or lean forward with your front leg for a deeper stretch.
- Maintain a long and straight spine. Avoid rounding your back and engage your core to protect your lower back.
- Repeat on the other side.
I did 3 minutes of Pigeon Pose every day for a week — here's why I recommend it
It had great maneuverability
Pigeon pose provides a deep stretch for the muscles around your lower back, including your hip flexors, external rotators, and glutes. These muscles often become tight from sitting for long periods of time, not moving, or participating in activities that involve repeated movements of the hips. I check 2 out of 3 of these boxes and he sits at his desk writing 5 days a week and runs a lot.
As I progressed through the Pigeon Pose stretch, I kept thinking of the right words to describe that feeling. Exhilarating was the word that stayed with me throughout my week in Pigeon Pose. The deeper I stretched, the more I felt a little pain, but at the same time I felt more relief. By the end of the week my flexibility had improved slightly, so I'm confident that the more I continue to do this stretch, the more range of motion I'll get in my hip flexors.
I also like to use some of the best resistance bands to increase hip mobility. Exercises like banded clams, banded hip abductions, and banded donkey kickbacks are great for activating and strengthening your hip flexors.
I felt like my back felt better.
Thankfully, I've never had major back pain or serious back injuries, other than when I jumped off a skateboard and landed on my back as a kid. However, I don't have very good posture and tend to get a bit of pain in my lower back because I often sit hunched over in front of my laptop.
Once I got used to the stretch, I found that pigeon pose felt pretty good on my lower back. I liked the feeling of relieving tension in the lower end of my spine, and I found research to support this.a British National Library of Medicine research Highlighting the link between hip flexor stiffness, spinal pain, and their negative impact on athletic performance, we conclude that incorporating hip flexor stretches can significantly benefit athletes and improve overall performance. I attached it.
Pigeon pose is a winning stretch if you ask me.
It was a good way to relieve stress
I enjoy yoga. Because, I know what I'm about to say is a bit of a cliché, but I do find that I feel much lighter after doing yoga. But can I dedicate time for a 45-60 minute yoga session every day? No, as I surrender to pigeon pose every day, I find that the pose brings calmness to my being. I noticed this and was pleasantly surprised.
Like other yoga poses, pigeon pose encourages deep breathing and mindfulness. I realized it when the stress I was feeling left my body. Call me Airy Fairy or try holding this pose for a long time every day for a week and then come back to me. Or read how my colleague Sam felt when she did another 3-minute frog pose exercise every day for a week, another hip-opening exercise for her.
I did 3 minutes of pigeon pose every day for a week — here's my verdict
Anyone who leads a sedentary lifestyle or has a desk job can benefit from practicing Pigeon Pose regularly. Pigeon pose helps prevent lower back stiffness, increases mobility, and reduces lower back pain and stress. Additionally, if you're an athlete or one of your hobbies involves overworking your lower back, this stretch will become your best friend the more you practice it.
It is important to note that individual experiences vary and it is important to approach any yoga practice, including Pigeon Pose, with proper guidance, especially if you have existing health conditions or concerns. It is recommended. We recommend consulting with a qualified yoga instructor or health care professional, especially if you are new to yoga or have special health considerations.
