How To SAFELY Do Pigeon Pose For Beginners (5-min)
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- čas přidán 11. 09. 2024
- Learn how to safely do pigeon pose (Eka Pada Rajakapotasana) for absolute yoga beginners. If you experience knee pain when trying to do pigeon pose, then try these yoga pose variations that I share in this video!
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This hip opener feels REALLY good if you have tight hips and leg muscles, but it’s super easy to injure yourself if you’re not doing it correctly. In this yoga pose breakdown, I walk you through pigeon pose so that you can enter it correctly and avoid injury. Then, I teach my beginner yoga student how to stretch the hips and leg muscles through variations for pigeon pose just in case pigeon pose is not doable for you. Watch this video to get a deep stretch in the hips and to up your yoga practice! #pigeonpose #hipopener #yogaforbeginners
How To Do Pigeon Pose:
1. Come into downward facing dog
2. Gently bring your right knee behind your right wrist
3. Place your right foot close to your left hand so that your right shin is parallel to the front of your mat (if possible)
4. Walk your back leg backward, eventually bringing it to the ground
5. Untuck your back toes and press into the top of your back foot so that your back leg is active
6. Place a yoga blanket or block under your bum if there is a gap between you and the ground
7. If you can, fold forward
8. Rest your head on a yoga block or pillow for support
If this is too difficult for you, then try the variation that I share in this video 💕
📝 Check out my blog post on how to do pigeon pose with props and variations
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How To Do Pigeon Pose In Yoga + Avoid Knee Pain: • How To Do Pigeon Pose ...
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Thankyou thankyou thankyou - this is what I needed; also, this guy deserves a medal for representing mere mortals. Too many show-offs / experts just demonstrate perfection but cannot relate to beginners. Thanks again for demonstrating superbly and for being realistic about what lots of us can achieve.
Yeap 💞
I agree. Finally a video for an actual beginner and something I can do and work on.
This is great. I have had bad knees since grade school. I am starting yoga at 59 yrs old. Knowing these modifications is great
Wow.. U are teaching with a bigginer. Which is what we all need. Most people show it with their best students n we don't get to know the mistakes
Absolutely!so 👌🏻🧘♀️
Wow! Moving the ankle completely over the knee and flexing the foot *really* isolates the hip and protects the knee. I've been doing the "wrong" version for a very long long time, am kind of amazed that (at age 65) I haven't injured my knee, and am grateful to have discovered this correction. In an Internet Universe seemingly filled with schlock and dreck, I found a gem. Thank you, Brett and Murray.
Thank you! It’s refreshing to see a real beginner and what their limitations are.
Wonderful tips. I've been doing the supine pigeon for years as part of my back exercise regimen. Nobody ever told me to bring my ankle past my knee or flex my foot. A whole new level! Thank you!
You're so welcome!!! Practice with me again soon! xoxo
Thank you so much. Filled with gratitude to learn this classic stretch on your back is the same as pigeon hold. So much better. I was on my way to hurting myself.
5:24 Reeallyyy, and his head goes up and stares like "whaaat" 😂😂😂 Awesome explanation, you're my favourite! 🙏🏻💙
😂 Right!!! Thank you for being here!!
Omg THANK YOU soooo much! I’d been doing all wrong and trying so hard to no avail. As I follow your instructions, I was able to stretch my hips correctly, I can feel the difference and see the difference in my feet and hips!!! Please more videos to deconstruct yoga poses for beginners please! Thank you!!!
This is a great tutorial for pigeon pose as most people do it incorrectly in a flow class. IT band for runners is a must. Thank you for sharing ❤️
Namaste 🙏
Very very good. I always (had!) plopped my foot onto the leg incorrectly and w no flex. . Your attention to detail is valuable.
This was great. I was worried at first that I was going to have to hug my leg in to my chest as that is the modification that most teachers offer, but was delighted to see that I am at the very same point as your student! I don't feel so hopeless!
This was super helpful. Bc most the time I just can't even get in the pose..especially if I've take a day off or so
This is really helpful. I'm at a stage where the supine pigeon is not enough, but the full pigeon is too much. The pretzel is perfect for taking my piriformis issues from 90% recovery to 100%.
Well explained.
Very helpful. Thanks. Try lighting with shadows for emphasis. Tx
VERY helpful!! Thank you for this insight.
Awesome video..😘Its not about how you look (perfect) its about kindness to the body and opening up those hips... To release those emotions😞😢😬😃thanks again
That’s exactly what I’m focusing on.
Your so right about releasing emotions. I’ve been crippled inside through this and this in turn manifested in excruciating foot pain. 🙏🏻🙏🏻👌🏻
great instruction thank you
Thank you for showing how 'normal' people do pigeon pose.
Great video for beginners. I like all of the alternatives and how you give options for different kind of flexibility. Great student too!
Excellent instruction. Thank you 🙏
You're so welcome!!! Practice with me again soon! xoxo
Excellent video
Thank you very much!
thanks very much for this
Thank you for this! I’m 50 and realized I have flexibility issues. I tried sitting on floor with legs crossed and couldn’t get my right hip open! So I read to do pigeon pose. Your version actually worked. I’m going to continue doing this, because it bothers me that I can’t flex like I used to.
I'm the same age and despite not being an exerciser I don't have any problems. I wonder if it's genetic.
@@ktkee7161 my problem started with breaking my left leg (had an external fixator for 6 months) and then overcompensating with my R leg. My muscles tightened up, and I should’ve been stretching more but was trying to learn to walk again. I work as a dental hygienist and that doesn’t help either. I don’t think I’m always sitting in an ergonomically correct position. I think I’d still be flexible had I not had the injury since I was very flexible before that. Sigh!
Very useful. Thank you!
You are very welcome, thank you for being here 🙏💖
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Luiniss - Music for Meditation Yoga & Massage beautiful music!
Great lesson and progression, Thank You
I appreciate these How to videos!. So if my hip doesn't reach the floor in pigeon, should I be doing the figure 4 version? My flexibility is close to where your guest is at.
Yep, modify to suit your body!! So glad these are helpful!!
Thank you so very much.
I miss you!!!
Thank you so much for this. I am learning to do the front splits and some of the videos have the Pigeon pose. I tried it and hips don't touch the ground.
So if I start with this special version of the Pigeon pose, how long can it take one to do the version you started with and do it properly, that is without hurting a knee and with hips on the floor?
Once again, thanks for this video. I will check your other videos.
When you have him pull the underlying leg with this arms, it looks like the Figure Four stretch. Is there a difference? BTW, this is really good. :-)
Thank you so much. As a guy with the flexibility of a rusty GI Joe, it's disheartening to watch other people who are in great shape just flop into a Pigeon Pose with minimal effort and be like "just do that!". Well, if I could do that, I wouldn't be YouTubing how to Pigeon Pose, probably!
With all the tips, I still feel a pulling in my outer knee. How do u fix this? I would live another video that focuses on the positioning of the bent leg alignment, whether bent knee the should line up with hip, or point off at a slight angle etc. Also seeing the angle of pigeon head on compared to side view. 🤔
Is this good for sciatica?
This is figure - four stretch I believe. Thanks
Thank you!!
After my hips operation, I usually do one lying on my back. But mow amd again I try the normal pigeon pose.
As a woman I feel so tight in my inner thighs and hips. I looked up spiritual reasons and they make absolute sense.
Nice
How can you do the one on the back with poor hip rotation :(
Love this. I love you!hhh
💞🐾💞
I'm stiffer than that.
Kevin Gates brought me here 😅🤙💯💯💯
Hey I felt the stretch before the video started, is that bad?
😂😂😂
Thank you!!!!
Do you have any beginner IT band stretches as well? Thx! 😁