Content

• To step
• Part 1 of 2: Performing the One Leg Pigeon Pose
• Necessities

Your hips are a complex cluster of powerful muscles, tendons and ligaments that are essential for movement. Sitting in front of a computer all day will keep your hips from getting the movement and stretching they need. Activities such as running, walking, and cycling develop strength in your hips, but they don't stretch or stretch and can eventually contribute to making them feel more tense. Stress is also a major contributor to tense hips, as we tend to hold tension in the hip region. Banish tense hips from your life with the One Leg Pigeon Pose (aka: Eka Pada Rajakapotasana), to include in your yoga or fitness exercises.

To step

Part 1 of 2: Performing the One Leg Pigeon Pose

1. Start with Downward Dog. Your knees should be directly under your hips on the mat. Your hands should be just slightly in front of your shoulders.
   • Once you've got the basic posture done, it's usually best to learn how to get from Downward Dog into Pigeon Posture.
2. Lower the outside of your right buttock to the floor. Position your right heel so that it is in front of your left hip.
   • Your body does not want any stress on the right hip, especially when it is tense. Try to distribute your weight on both hips.
3. Hold this pose for 4-5 breaths. Take a deep breath through your nose. Continue to distribute your weight on both hips and stretch your spine forward and down.
4. Return to the Downward Dog Position, making sure your feet and palms are firmly on the floor. Lift each of your heels off the ground individually - you should be able to move one of your legs freely.
5. Lengthen your spine, control your breathing, and lower your butt to the floor. Once you have adopted the Pigeon Pose from Downward Dog, the rest of the form is exactly the same. Focus on stretching the spine, lifting your chin and chest so that you feel tall and relaxed. With each exhale, try to get your butt closer to the floor, which will stretch you even further.
6. Add a second hand to the advanced pose to push yourself even further. When you're confident enough to reach back with your left hand and grab your left foot, reach back with your right arm to grab the inside of your left ankle. Make sure your shoulders are parallel to the front of the room. Reaching both hands back requires core control, balance and agility.
   • Hold this variation for 4-5 breaths, then gently bring your foot back to the floor.

Necessities

• Yoga mat