Props and Variations for Pigeon Pose
Achieve Proper Alignment and Comfort in Kapotasana
Sep 30, 2009
Pigeon Pose is felt most deeply in the hips and is one of the best stretches for this joint. But pain in the knees, hip flexors, quadriceps, and low back prevent some students from enjoying the stretch. The following tips can help alleviate such annoyances and allow the student to continue practicing the pose and progress at his own pace.
Tight Hips
Some students may need to sit in this pose with a block or rolled blanket under the hip of the bent leg in order to level hips and achieve proper alignment.
Low Back Pain and Sensitive Knees
One may also take a more passive approach to the pose by transitioning quickly through classic pigeon pose and then walking the hands forward to stretch the body over the front leg. The forehead may rest of the floor or on the hands if it is more comfortable. This variation is called easy pigeon or sleeping pigeon and is similar to the sleeping swan pose in Yin Yoga.
There should be no active muscular engagement in this variation. One may rest in this pose for several minutes, provided there is no pain in the knee and the mental focus remains in the pelvic and hip areas where the stretch is felt. If there is pain in the knee, pull the foot in closer to the body or place a blanket under the knee. One may also lay over a bolster in this pose to ease the stretch in the hips, round the back, and deepen into the restful nature of the pose.
Open Hips/Flexible Joints
At the other end of the spectrum, very flexible students who can achieve the classic pose with ease and proper alignment, may wish to make the pose more active. Several variations deepen the stretch through the back and hip flexor as well as the quadricep of the extended leg.
With the right leg bent in front of you and the left leg extended behind, try bending the left leg and taking hold of the left ankle or top of the foot with the left hand. If possible, bring both hands on to the left foot/ankle. The shoulderblades roll together in this variation and the heart shines brightly forward. The lower abdominals should be engaged to protect the lower back in this intense back bend.
A similar variation is to hook the left foot in the left elbow and bring the right hand over head to clasp the left hand. In addition to the deep stretch of the left hip flexor and quadricep, the right side of the torso is stretched and the chest is opened. It is also a beautiful and graceful pose.
After any variation of pigeon, counter the pose briefly with downward-facing dog, child's pose, or a few reclined easy twists.
