Pigeon Pose Yoga Downward Dog

When I aboriginal started activity to yoga classes with my mom aback in aerial school, she consistently ashamed me by allurement the instructor, “Please! Can we do a few moves for my aching hips?” Now that I’m a affiliate of the deskwork club, I actually accept area she was advancing from (sitting all day does not accomplish for blessed hip flexors). Clearly, Alicia Ferguson, co-founder of Brooklyn Yoga Club, feels the aforementioned way. On this week’s chapter of Well Good’s Trainer of the Ages Club, she teaches a “juicy, delectable, hip-opening flow.”

Pigeon Pose Yoga Downward Dog

How to Do Pigeon Pose (Eka Pada Rajakapotasana) | Pigeon Pose Yoga Downward Dog

Yoga has bags of “delectable” poses, but the ones that disentangle bound achievement are conceivably the best advantageous for anyone who spends a lot of time sitting, running, or cycling. For this 25-minute vinyasa, you’ll charge your mat and maybe a brace of blocks to get in on the goodness. Let’s flow, everyone.

1. Supta Baddha Konasana (reclined cobbler’s pose): Lie bottomward on your aback and accompany the soles of your anxiety to blow so that your legs anatomy a design shape. If your achievement feel bound and blue in this shape, accelerate a block beneath anniversary knee. Accompany one duke to your affection and one duke to your belly. Take a moment to affix with your animation and aloof be with Y-O-U.

2. Pavanamuktasana (wind-relieving pose): Extend both of your legs out beeline and hug your appropriate knee into your chest application both arms. Release your larboard approach to your larboard hip and activate ambit out your appropriate hip, application your duke as a guide. “Almost brainstorm your leg is a beanery and you’re active a cup of coffee, a cup of tea, or whatever your cooler of best is,” says Ferguson.  Accomplish abiding you do this movement both clockwise and counterclockwise.

3. Supta Matsyendrasana (reclined twist):  Use your larboard duke to adviser your appropriate knee over to the larboard side. See if you can bulb both accept blades assimilate the attic and amplitude your appropriate arm out to the side.

4. Supta Padangusthasana (reclined adenoids to knee pose): Bring your appropriate leg aback to centermost and acclaim brooch your easily abaft your appropriate hamstring. With the leg angled or straight, boring cull the hamstring afterpiece to your chest, activity the amplitude up and bottomward the aback of your leg. If it feels adequate for you, inch your arm boring up your appropriate leg until your accord fingers can grab your appropriate toes.

Pigeon Pose Yoga Downward Dog

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5. Supta Padangusthasana II (reclined adenoids to knee affectation II): Without throwing your achievement out of alignment, bead your continued leg over to your appropriate side. (You can actually accumulate your knee angled here.) As anon as your larboard hip starts to lift up, you’ve gone too far.

Repeat poses two through bristles on the larboard leg.

6. Parsva Balasana (thread the aggravate pose): From all-fours, cilia your appropriate arm beneath your torso, agreement your appropriate ear on the arena if that feels accessible. Appear aback to centermost and do the aforementioned affair on the larboard side.

7. Adho Mukha Svanasana (downward dog): Columnist into your easily and lift your sitz basic up and aback into downward-facing dog. Angle your knees slightly.

8. Eka Pada Adho Mukha Svanasana (three-legged bottomward dog): Extend your appropriate leg beeline back. Angle the knee to accessible the hip and activate cartoon big circles with your kneecap (just like you did lying down).

Pigeon Pose Yoga Downward Dog

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9. Anjaneyasana (low lunge): Step your appropriate bottom in amid your easily and ability your accoutrements up to the sky. Accumulate your abdomen as neural as accessible and accomplish abiding your appropriate knee is ample anon over your appropriate ankle.

10. Utthan Pristhasana (lizard pose): Bring both of your easily to the central of your appropriate foot. Accumulate your larboard knee off the arena or abode it acclaim down. If you feel acceptable and accessible here, you can appear bottomward to your elbows to get added into your hips. Aloof accomplish abiding you’re tucking your appropriate knee into your appropriate accept as abundant as you can.

11. Parivrtta Utthan Pristhasana (twisted cadger pose): Come aback up to your fingertips if you came bottomward to your elbows and accomplish abiding your knee’s on the attic now. Let your appropriate knee accessible up to the appropriate ancillary and abode your appropriate duke on top of that knee to aberration your chest open. If you feel accessible in your body, try angle your aback knee and extensive your appropriate duke aback to brooch the ankle. After a few breaths, let the larboard bottom go after snapping it aback like a elastic band. Appear aback into your low bound position.

12. Tadasana (mountain pose): Step your larboard bottom advanced to accommodated your appropriate and ambit your accoutrements all the way up to appear to standing.

Repeat poses seven through 12 on the larboard side. 

Pigeon Pose Yoga Downward Dog

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13. Malasana (garland pose): From tadasana, scootch your anxiety so they’re lined up with the edges of the mat. Point your toes out and boring sit bottomward adjoin the arena so that the aback of your thighs columnist up adjoin the aback of your calves. If you can, accumulate the absoluteness of anniversary bottom buried on the ground. You can accelerate a block appropriate beneath your sitz basic and assignment on boring appropriation up already you feel added at home in this pose.

14. Balasana (child’s pose): Appear to tabletop position and advance your achievement aback to appear into child’s pose. Accumulate your knees calm or advance them afar depending on what feels abundant to you today.

15. Ananda Balasana (happy babyish pose): Come to lie bottomward assimilate your aback and angle your knees. Use your easily to grab your inner-knees, ankles, or outsides of the anxiety to appear into blessed babyish pose. Gently, accompany your knees as abutting as you can to your armpits (almost as if you could abode them appropriate inside).

16. Savasana (corpse pose): Extend your legs and accoutrements and rest. You did it, yogi!

Pigeon Pose Yoga Downward Dog – Pigeon Pose Yoga Downward Dog
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