11/03/2025
Feeling tight hips or lower back discomfort?
Pigeon Pose, or Eka Pada Rajakapotasana, is a fundamental yoga posture renowned for its profound benefits in enhancing hip flexibility and alleviating lower back tension. This pose is particularly effective for individuals who spend extended periods sitting, as it targets multiple muscle groups that often become tight due to prolonged inactivity.
Benefits of Pigeon Pose:
• Deep Hip Stretch: Targets the hip flexors, psoas, piriformis, glutes, and hamstrings, releasing accumulated tension in the hip area. 
• Lower Back Relief: By stretching the hip flexors and lower back muscles, Pigeon Pose can alleviate discomfort in the lower back region. 
• Sciatica Relief: Practicing this pose may help reduce sciatic and back pain, providing relief from discomfort. 
How to Perform Pigeon Pose:
1. Start on your hands and knees, ensuring your wrists are aligned under your shoulders and knees under your hips.
2. Move your right knee toward your right wrist, placing it on the mat. Position your right ankle near your left hip.
3. Slide your left leg straight back, keeping the top of your foot resting on the mat and your hips squared forward.
4. Gently lower your hips toward the mat, ensuring they remain level. You may place a folded blanket under your right hip for support if needed.
5. Inhale deeply, elongating your spine and opening your chest.
6. As you exhale, slowly walk your hands forward, lowering your torso over your right shin. Rest your forehead on the mat or stack your hands to create a pillow.
7. Maintain this position for 30-60 seconds, breathing deeply and allowing your body to relax into the stretch. Then repeat on the opposite side.
By integrating Pigeon Pose into your yoga routine, you can enhance hip flexibility, alleviate lower back tension, and promote overall well-being.
Remember to listen to your body and consult a professional if you have any concerns. Join my yoga sessions every Tuesday at 7:00 PM and Saturday at 11:00 AM at PureGym Widnes.
