Pigeon Pose
Skill Level: Intermediate
Benefits:
Stretches the glutes, piriformis, outer hips, groin and hip flexors
Opens up tight hips
Alleviates low back pain
Restorative pose
Instructions:
From Downward Dog, step your feet together. Inhale, sweep your right leg up to the sky. Exhale, bring your right knee forward, place it on the mat behind your right wrist and position your left foot under your left hip. Release your back foot and slide it back. Look behind you to check that your left leg is straight. Inhale, press into your fingertips and lengthen your spine. Exhale, walk your hands forward, and come down onto your forearms. If you’d like to go deeper, cross your arms and rest your forehead on the mat. Stay in the pose for a minimum of 5 deep breaths and up to 5 minutes. Sink deeper into the pose with every breath. To come out of the pose, bring your hands back to the mat, press into your palms, tuck your back toes, lift your hips up and press back to Downward Dog for the other side.
Modification:
If your hips are not level, you can support the hip of your bent leg on a cushion.
Contraindication:
Knee injury
Watch more yoga poses and routines for surfers here.
