You can try more flexible poses like the dove in yoga as you get used to it. This is a position that can help you widen your hips very well to help ease fatigue after a day of sitting a lot.
The dove pose in yoga (Eka Pada Rajakapotasana) is the one that helps you widen your hips. This is a yoga pose for intermediate learners with bends a bit difficult for some people. So, you may need a little getting used to in order to comfortably practice this pose.
The benefits of the dove pose
The dove posture in yoga has the main effect of helping you widen your hips, stretch muscles in your thighs, groin, back, pear-shaped muscles, and lumbar muscles. The back stretches help you to stretch the pear and pelvic lumbar muscles. For the front leg flexion, the rotating muscles and the outer hips are stretched.
So, this is a yoga pose suitable for those who have to sit too much and want to relax their hips. This yoga pose also prepares you for other sitting and back bends.
How to practice pigeon pose
There are a few different ways to approach pigeon pose in yoga. One of the simplest ways is to enter the dove from the face down dog pose, a basic yoga pose. The face-down dog pose is where you prop yourself up with your hands and feet and your hips are raised to create an inverted V. Once in this position, practice the following steps:
- When you are face-down, bring your right leg up into a face-down dog position. If you want, you can also start with a prop position with both hands and knees and continue with the usual steps.
- Fold your right knee and move your right leg forward, as if you were about to do a lunge.
- Instead of placing your foot down like a lunge, place your right knee on the floor near your right hand. The right shin can be either toward the left hip or parallel to the front edge of the mat.
- Drop your left knee on the carpet so that your left leg is resting on the carpet. Look back to check if your left foot is straight.
- Align the hips perpendicular to the front edge of the carpet.
- You can fold a blanket under your buttocks for a more comfortable position.
If you are new to this pose, you can stop here. If you feel like you can continue, practice the following steps:
- Bend forward so that your upper body is on your right leg.
- Put your weight on your right leg and lower your forehead to the carpet.
- You try to align your hips perpendicular to the floor.
- Straighten upper body. Place your hands on the carpet and at your hips.
- To end the pose, bend your left leg and take a step back to return to face-down dog position.
- Practice the same with the other side.
You can adjust your pigeon position to best suit your abilities by stretching your muscles more or less while exercising. When doing this, the knee will not be affected and you will not feel pain. If you feel uncomfortable, you may have practiced the wrong posture.
Note when practicing pigeon posture
For the dove pose, there are several variations you can apply or practice with depending on your fitness. Anyone who has just started or practiced yoga for a long time can adjust the pigeon’s pose in their own way.
Dove pose for beginners
To make the pigeon more comfortable and effective for beginners, there are a few things you can keep in mind after doing the exercise:
- Check your hips to see if your hips reach the floor. If you feel your hips don’t touch the floor, add a towel under your butt for extra comfort.
- Be sure to evenly distribute your body weight between your hips and try to keep your hips perpendicular to the ground, not letting your hips to one side. If you practice the wrong posture, you will accidentally put pressure on your knees and bones.
- If you find it difficult to bend forward, roll the towel under your forearm or forehead so you don’t have to bend over too much.
Dove pose for those who want to raise
If you’re flexible enough, align your right shin more parallel to the front edge of the mat. Then you can also practice the following steps:
- Bend left knee to lift left leg and bring left arm back to reach left leg.
- Stretch your left leg downwards.
- Adjust the shoulder perpendicular to the wall of the room.
- Release your arm, retract your left leg, and take a step back to create a face down dog pose.
If you do not feel like doing pigeon posture in yoga is right, you can replace it with a needle hook position (Succirandrasana). In addition, you should also avoid pigeon pose if you have any knee injury or hip problem to be safer.
Common mistakes when practicing
There are some mistakes you need to avoid in order to get the most out of the dove pose:
- Turn legs stretched back: When stretching one leg back, keep it in a balanced position in the middle, not swing it out. If you want to fix this problem, raise your toes and lift your thighs to adjust your hips to be more straight.
- Hips are not straight: When doing pigeon pose, don’t let your hips tilt to one side, but keep your hips straight and perpendicular to the floor when doing the exercise.
The dove pose in yoga will help you reduce fatigue from sitting too much at your desk all day. However, you need to know how to practice this yoga pose so as not to affect the joints in the body and better protect your health. To be on the safe side, avoid doing pigeon pose if there is a knee or back problem.
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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