Your bed is not just for sleeping! It's great for stretching too. Some days the floor just seem too far away, so I use the edge of my bed to prop me up for Pigeon pose. It's a great stretch for the hips — perfect after a run or a ride.
For the finer details of the pose keep reading
Blue skies and a warm breeze totally motivate me to exercise outdoors, so I've been doing lots of running, biking, and hiking. My muscles are becoming stronger, but they're also getting tighter, especially my hips. If you're in need of a good hip stretch, give this Pigeon variation a try. Bending your bottom knee next to your thigh intensifies this stretch so you also feel it in your quad, shin, and the top of your foot.
To learn an easier modification, read more
Tight hips are a common complaint among active people, especially those who run, ski, or bike. Pigeon and Double Pigeon are two of my favorite stretches for opening up my hips and stretching my glutes. If you're looking for a new variation to add to your stretching routine, give this one a whirl.
This sequence of Pigeon pose variations are sure to loosen up hips made tight from running or simply sitting all day. Begin with your right knee forward, and then repeat on the other side.
If you loved Pigeon Twist and Pigeon Crescent, then you're ready to try One-legged King Pigeon. It's a little bit more challenging than the other two, but feels great in your spine, shoulders, and hips.
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| Sanskrit Name: Eka Pada Raja Kapotasana English Translation: One-Legged King Pigeon Pose |
Want to know how to get into it? Then read more
Yoga keeps me running by restoring length to the overused and shortened muscles in my hips and legs. Hip-opening poses like Pigeon are essential if you run, bike, hike, or sit at a desk regularly – all of which apply to me, by the way. Plus, stretching out tight hips can also relieve lower-back pain. This Pigeon variation will not only open your hips, it will also stretch your quads while giving you nice spinal twist.
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| Sanskrit Name: Eka Pada Kapotasana (variation) English Translation: One-Legged King Pigeon Pose (variation) Also Called: Pigeon Twist |
There's more to this pose than just sitting on the ground. To see what I mean, read more
Oh, give the bird a break. People are guilty of this oversight all the time. I know I've made a mess of my place while searching for the glasses sitting atop my head. Scatterbrain happens.
Sitting at your desk for 8 hours a day is a great way to work towards tight hips. Fight back with this desk hip opener stretch.
| This is just like doing Pigeon pose but instead of lying down, you're sitting up.
Bend your left knee and place your lower leg flat on the desk (make sure to clear a spot). Lean your upper body forward a little and try to keep your spine long. You'll really feel this stretch in your left hip and butt. I love it! Hang here for a few breaths or more if you love it, and then carefully switch sides. |
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If you really love this stretch, you can work while you do it!
CAUTION: Again, make sure your chair doesn't have wheels!
Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.
Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.
There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.
But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.
Fit's Tips: I like to get into this pose and work each side separately for about five minutes each. Obviously adjust the time if it becomes too intense for you, but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. After doing both sides, you'll be walking differently. Try it and see what I mean.
