pigeon pose

Pigeon Pose can be tough for beginners, but challenging poses are often the ones that help the most. When you can't calm down then it's time for Pigeon; these tips will help you get grounded in this challenging posture.

Keep your breath strong: As you begin prepping for Pigeon, draw attention to your breath, and elongate each inhale and exhale. If your body is calm from the get-go, then your muscles won't tense up and work against you when you're trying to get your bearings. It's plain, simple, and true: the deeper your breath, the easier this pose will feel.

Don't force your front leg: Having your front leg parallel to the front of the mat may not be within your body's reach yet. Don't worry so much about what the pose looks like! Concentrate on how it feels, and adjust yourself accordingly. If your hips are high off the floor, then grab a bolster or a blanket for help. Using a prop for assistance can help you get something new from a pose — regardless of their level.

Relax into it: It may sound crazy, but if you release any preconceived notions about Pigeon Pose and treat it like a pose you're more confident with, then you'll find yourself being a much happier yogi. By keeping your breath strong and not forcing your body to look a specific way, you're offering yourself permission to chill out and enjoy. Giving up the need to control everything will not only help you on the mat, but also leave you feeling more accomplished as you exit the studio.

After a coast-to-coast flight, relief came in the form of Strala Yoga's class, Relax. The class is a staple at the New York-based studio, owned by well-known yogini Tara Stiles and her husband, Michael Taylor. Still feeling wound up after class from traveling and lack of sleep, I asked Tara what her go-to yoga pose is for releasing stress and finding calm. Tara didn't hesitate to say that Pigeon pose and all of its variations make the best stress relievers. Whether you run, bike, or sit at a desk all day, Tara says that Pigeon poses help calm the body and mind by releasing built-up tension in the often-tight hips and hamstrings.

Tara likes that you can stay in Pigeon for as little or as long as you like and that it only takes a small movement to increase intensity. For those times when stress is high, Tara suggests massaging the forehead while in Pigeon or lying hands gently on the floor and resting your torso on your knee. Go even deeper into the pose by progressing into Pigeon Crescent (seen here), which will open up the chest and spine. Tara adds that Pigeon can help with sleep issues like insomnia, making it a good pose to wind down with in the evening. Most importantly, to truly reduce tension, connect with your breath: "Every inhale makes more room in your body, self, and mind," Tara says. "Your pose should feel easy with deep breaths helping to guide you from the inside out — no struggling; no clenching; slow, slow, slow."

Which yoga poses help you ease stress?