Yoga Pigeon Pose

Video Transcript

"An excellent hip opener on your mat is pigeon or eka pada konasana. So, what you want to do is come into table. Which, we discussed in previous clips. It's not as important about the alignment. Because, what you're going to do is bring the back foot forward into a lunge. But, this time let the foot open to the side. As you open the foot, you may need to tepee the fingers. You're going to slowly walk the foot to the side and bring yourself down. The fullest expression is having the foot flexed and keeping it at a ninety degree angle. For many of us, this is an uncomfortable position and a little too tight. Especially, to start out. So, what you want to do is bend the foot a little bit more and then let the body come back over. If you feel any discomfort in the knee, if you've had any recent knee surgery inflammation this is a posture you may want to stay away from to start off. Or, back off and do a more modified version which is not letting the knee come all the way to the ground. So, as you sit over you're going to bring the hips over in line. So, you'll lay that foot flat on the ground. And, then slowly walk yourself forward. If this is as far as you can go, then honor that. Or, you can come to your elbows. And, then the fullest expression is lying out across your leg. But, you don't want to just let everything drop. You want to make sure that you still support yourself with your abdominals and stretch forward. And, then take about six to eight breaths in this position. And, slowly walk up. And, then to come out you push into your hands. Very important. And, then push back. And, then again I'll show a more modified version on the other side. Bring the foot forward and just let it open. And, if this is all you can go then just do that. If you need any extra cushion under the knee, put a blanket down. But, you want to rest that knee on the ground. And, just let yourself open here. And, that's pigeon or eka pada konasana."