Pose of the Week – Pigeon

The new Pose of the Week is Pigeon Pose and was chosen by our very own teacher, Jennifer Trevino.

What Jennifer Loves About Pigeon Pose

Jennifer absolutely loves pigeon pose because not only does it open and stretch the hip flexors, quads, and glutes, it helps to release negative feelings and undesirable energy.

“Your hips are what I call “emotional junk drawers;” any feelings/emotions you haven’t dealt with, or you’d rather not deal with, get stored in your hips and can really close you off both physically and emotionally. It’s such a freeing pose!”

There are many different variations of Pigeon Pose. Jennifer is demonstrating the one we call a mermaid above. It involves a deep hip and quad stretch and heart opening bind.

We’re going to teach you how to do mermaid, but we’ll start with the most basic and passive pigeon.

How to “Sleep Your Pigeon” Pose

  1. Begin in a downward facing dog position. Inhale and extend your right leg long. Exhale and bring your right knee behind your right wrist. Lower it to the floor and heel toe your right foot behind your left wrist. Ideally your shin will be parallel with the top of the mat, but don’t worry if your heel comes towards your pelvis.
  2. Nudge your left knee back and focus on squaring your hips to the front of your space.
  3. Take a glance back at your left foot to ensure that it is a natural extension of your leg and not sickled in any direction.
  4. Walk your fingertips towards your hips and lift up through your chest to find a “proud pigeon” as you inhale.
  5. As you exhale lower your chest down and begin to soften into your elbows and forearms.
  6. Take deep breaths in and out of your nose as you continue to descend your chest towards your mat.
  7. Take your time and be careful with your body as you relax into your fullest expression of the pose.
  8. Reach your fingertips forward and your toe tips backwards as you rest your chest on the floor.

Stay here for 1-2 minutes and repeat on the other side.