FitSugar

Hit the Hay: Standing Pigeon

FitSugar — Thu, 20 Aug 2009 14:30:59 -0700

If you enjoy stretching in bed before going to sleep or right when you wake up in the morning, here's a variation of Pigeon that will stretch your tight hips.

To learn how to do this stretch keep reading

Strike a Yoga Pose: Pigeon Poses For Tight Hips

FitSugar — Mon, 23 Jun 2008 05:30:00 -0700

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.

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Strike a Yoga Pose: One-Legged King Pigeon

FitSugar — Mon, 02 Jun 2008 10:00:00 -0700

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.

Sanskrit Name: Eka Pada Raja Kapotasana
English Translation: One-Legged King Pigeon Pose

Want to know how to get into it? Then read more

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand on your right knee and bend your left knee.
Flex your left foot and bring your left hand under your foot and try to grab onto your toes.
This is the tricky part. You need to flip your left elbow up to the ceiling, so your toes are pointing straight up and your fingers are pointing down.
From here, you can arch your head back and reach your right hand over your head to hold onto your left toes. If it's easy, touch the top of your head to your foot.
Stay here for at least five breaths and then release your hands and place your palms on either side of your right knee.
Straighten out your left leg behind you and tuck your toes. Then press into your palms and step your right leg back, coming in Down Dog. Then bring your left knee forward and try this pose on the other side.

Strike a Yoga Pose: Pigeon Twist

FitSugar — Mon, 12 May 2008 12:00:00 -0700

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.

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.

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand beside your right shin and bend your left knee.
Reach for your left foot with your left hand and work on gently pressing the sole of your left foot down in the direction of your left hip.

Now place your right hand on the top of your left foot and twist to the left, wrapping your left hand around your lower back. If you can, grab onto your upper right thigh in front of your hip. Use your hands to press into your body and get you deeper into the twist.
Stay here for five or more breaths, and then release your hands and straighten out your left leg.
Twist your body back towards the right and plant your palms on either side of your right knee.
Step your right leg back and come into Downward Facing Dog for one complete breath. Then bring your left knee forward in between your hands and do this pose on the other side.

Stretch Those Tight Hips and Lower Back

FitSugar — Fri, 20 Jul 2007 04:00:00 -0700

Chances are if you are reading this, you have the ever popular "office job" that involves sitting at a desk for 8 hours a day. This can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like 2 for the price of 1.

If you can, try and take a break during work to do this hip and lower back stretch sequence. Go through the sequence on one side and then start from the beginning and do the other side. All these yoga poses have been explained previously, so if you want to know how to get into them, just click on the link.

1 - Sit on the floor, bend your knees, bring the soles of your feet together (take off your shoes) and come into Butterfly. This pose is great because it stretches both hips at the same time. Press your elbows against your legs to feel more of a stretch in your inner thighs.

To feel the stretch in your lower back, start to lean your chest out forward and walk your hands out in front of you. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more

2 - Now swing your left leg back behind you, keeping your right leg in front. This is called Pigeon and it's probably one of my favorite poses. It feels great on your lower back and you can really focus on working one side at a time. This is great considering one hip is usually much tighter than the other (usually your non-dominant leg).

This pose feels so amazing to me that I like to hang out for a few minutes on each side to really concentrate on deeply opening my right hip. If you don't have much time, then you can just do 5 breaths.

3 - Now ever so slowly and gently, swing your left leg in front of you, bringing your left inner thigh against the sole of your right foot. Lean your chest straight over your left leg, and walk your hands out towards your left foot, coming into Head to Knee pose.

Try and keep reaching your forehead out towards your left foot, elongating your spine. Relax your shoulders away from your ears and stay here and breathe for at least 5 breaths. This pose works your hips, lower back, and hamstring.

4 - For the last pose called Double Pigeon, keep you right knee where it is and bend your left knee. Stack your left ankle on top of your right knee, and your left knee on top of your right ankle. You want your shins to be parallel, with the left on top, and if you are doing it right, when you look down, you'll see a little triangular shape that your legs have made.

Try to keep your ankles and knees stacked one on top of the other and flex your feet. Stay seated and if it feels okay, bring your hands out in front of your shins and start to walk your hands out. Stay here for 5 or more breaths, relaxing your shoulders and the muscles in your face.

Now you're ready to do the other side. Come back into Butterfly once again and see if you can get a little deeper into the pose. Then keep your left leg where it is and swing your right leg back, coming into Pigeon. Then move into Head to Knee pose, and then Double Pigeon. After this sequence, your hips and lower back will thank you.

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 -0700

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.

If you really love this stretch, you can work while you do it!

CAUTION: Again, make sure your chair doesn't have wheels!

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 -0800

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.

Want to know how to get into it? Then read more

Start in Downward Facing Dog. Step both feet together and bring your right knee forward between your hands.
Stay here, with your hip all the way in towards your left hip.
If it's easy, and your hips are more open, you can inch your right foot away from you. Make sure your left hip is still pointing down towards your mat - if it starts to open up towards the ceiling, draw your right foot back in.
You can stay here or walk your hands out in front of you, allowing your torso to rest on your front leg.
Stay here and breathe into any areas of tightness and tension for 5 breaths, or as long as you'd like.
When you're ready switch to the other side, do it very SLOWLY - your legs are going to feel really weird.

Fit's Tips: I like to get into this pose and work each side separately for about 5 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. I swear - after doing both sides, you'll be walking differently. Try it and see what I mean.

Strike a Yoga Pose: Double Pigeon

FitSugar — Mon, 14 May 2007 11:00:00 -0700

I can't get enough of hip-opening poses. I could hang out in these all day! OK, well, maybe not, but you get my point.

This is one of my favorite hip openers called Double Pigeon. It works on your hips just like in regular Pigeon pose, but also stretches the muscles in your butt and lower back. This pose is great for runners, bikers, and pregnant women preparing for childbirth.

You can get into this pose from Pigeon. Start with your left knee bent in front of you.
Then gently swing your right leg forward.
Try to stack your right knee above your left ankle, and your right ankle above your left knee.
You want your shins stacked on top of each other, too. Try to bring them so they're parallel with each other - use the edge of my mat as a guide. You'll know you're doing it right when you gaze down, and see that your legs make a little triangle.
You may find your top knee to be way high up towards the ceiling - it's OK, it just means that your hips are tight, so just stay where you are and breathe. Working on this pose will help to open those tight hips, so try not to get frustrated. Wherever you are in poses is where you should be.

Want to see what comes next? Then read more.

If it feels comfortable, place your hands in front of your shins and walk them out as far as you can, folding your chest towards your legs. Move slowly because this pose can go from easy to intense with the slightest movement.
Stay here for at least five breaths. If you can, I recommend hanging out in this pose for a few minutes though - your hips will feel amazing.
When you're done, slowly step your feet back to Downward Facing Dog, and when you're ready, step your right knee forward and do the other side.

Fit's Tip: If you love this hip opener then give Seated Pigeon a try. It's great to do at work - just don't mind the weird looks from your co-workers.

Strike a Yoga Pose: Pigeon Crescent

FitSugar — Mon, 19 May 2008 05:30:00 -0700

This variation of the Pigeon pose, takes it to a whole new level. After experimenting with Pigeon Twist, you are going to want to try Pigeon Crescent. The pose feels very majestic and peaceful and really opens up your hips.

Sanskrit Name: Eka Pada Kapotasana (variation)
English Translation: One-Legged King Pigeon Pose (variation)
Also Called: Pigeon Crescent

For a detailed description of how to do this pose read more.

Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose.
Rest your right hand beside your right shin and bend your left knee.
Reach for your left foot with your right hand and place the top of your foot in the crook of your left elbow.
Keep your left elbow bent to hold your foot in place, and then raise your right arm overhead. If you can, hold your right fingers with your left hand.
Work on opening through your chest and arching back slightly, but try to keep the weight of your torso right over your hips. Stay here for five or more breaths, and then gently release your arms and straighten your left leg behind you.
Plant your palms on either side of your right knee and step your right leg back and come into Downward Facing Dog, holding here for one complete breath. Then bring your left knee forward in between your hands and do this pose on the other side.

Strike a Yoga Pose: King Pigeon

FitSugar — Mon, 15 Jun 2009 04:30:00 -0700

It's so important to include backbends in your stretching routine. Not only do they increase flexibility in your spine and neck, but they also stretch your abs, hip flexors, shoulders, and chest. This pose is a combination of Bow and Cobra and it's one of my favorites.

Sanskrit Name: Raja Kapotasana
English Translation: King Pigeon Pose
Also Called: Cobra Bow

Want to know how to get into it? Then read more.

Lie on your belly. Bring your legs together so your knees are touching. Extend your arms straight out in front of you.
Begin to slowly walk your hands toward your torso, keeping your hips and thighs on the ground, but gently arching your lower back, coming into Cobra. Walk them in as far as you can, keeping your elbows slightly bent. Actively roll your shoulders back and down away from your ears, elongating your neck.
Bend your knees and lower your head between your shoulder blades. Work on touching your toes to your head.
Stay here, opening through your chest, and take five deep breaths. Then slowly lower your chest back to the ground.