Yoga Tip Tuesdays: 3 great ways to modify Pigeon Pose

Pigeon pose (we are talking about supta eka pada rajakapotasana here, to be precise) is a hip-opening forward bend that is a staple of modern vinyasa-style yoga classes. And for good reason - it stretches the psoas and hip flexors of the extended leg, and the gluteus minor of the bent leg, all the while opening the hips. Yum!

However, supine pigeon can be a tough pose if you have a more limited range of motion in your hips, or if you have delicate knees (the two are often connected by the way). So here are three great ways to modify your pigeon pose in class or at home, and stay safe while still getting all the great benefits of this pose.

Note: If you have recently had hip or knee surgery including a hip or knee replacement, the third pose - Upside-down pigeon - is the one for you! I wouldn't recommend the other two until you have recovered at least 70% of your normal range of motion - and even then, practice them carefully and preferably with the supervision of a qualified and experienced teacher.

Alignment

First of all, a few thoughts on the alignment of this pose. As a teacher, I see a lot of lop-sided pigeons: that is, where people's bodies create an 'escape valve' for the big hip-opener by collapsing off to one side. I suppose that a lop-sided pigeon probably doesn't do anyone any harm - but I'm not sure it ever did anyone any good, either.

To truly get the benefits of pigeon pose, you ideally want your pelvis to remain square towards the front of the mat, with the hips more or less at the same height. Now, unless you have naturally very open hips, this is going to be tricky for most of us - which is where these modifications come in.

Now, I have encountered many yogis and yoginis who are reluctant to modify poses, especially if it involves using a prop. Personally, I think this attitude is more likely to be driven by ego than by wisdom, although to each their own. In any case, I like to think of it this way: doing poses with the appropriate modifications and props is like taking practice questions before an exam. It's not a 'cop-out': it's a smart way to prepare your body for going deeper and, above all, to protect yourself from injury.

1. Propped-up pigeon

This is a perfect modification for those people who can approach the shape of Pigeon but feel a bit of a twinge in their knee when they try to bring the front leg a bit more parallel to the mat.  It is also ideal for those who feel restricted in the groin area while doing this pose.

Let me start by saying that I am a HUGE fan of this variation. It's simple, retains the form of the pose, and all it requires is for you to grab a blanket, block or bolster at the beginning of your practice and have it handy by your mat. Then, when you come into pigeon pose, simply place the blanket/block/bolster underneath the buttock and upper back of the thigh of the leg with the bent knee. Et voila! A propped up pigeon that will allow your pelvis to be forward-facing and even so that you can externally rotate the front hip, bringing the front knee more parallel to the front of the mat for a deep but safe hip-opener.

NB: You will probably find that you need to work with different heights on different sides of your body, as most of us have one hip that is more open than the other. That's normal - embrace the difference and don't try to force both sides to be the same.

2. Swirly pigeon

I call this second variation 'swirly' pigeon, because your legs are doing a sort of a swirl around your body. [Points to the reader who comes up with a better name!]

For this variation start by sitting with one knee bent (this will be the back leg) and the other shin reasonably parallel to the front of the mat. Slowly swing the bent knee back so that your back thigh is parallel to the front shin. At this point you can asses whether it will help you to add some padding underneath the buttock of the front leg - I recommend it!  Finally, twist your torso slightly so that you can place your hands on either side of the front thigh. Either stay there, or deepen the stretch by coming into a forward fold.

3. Upside-down pigeon

Of the three, this variation is the safest and most accessible. You can do this variation even if you have recently had a hip or knee replacement or any other kind of surgery on those areas. This is also a safe and satisfying hip opener for anyone with lower back or sacrum issues, because your back is fully supported by the floor. And, it means that you don't have to sit this pose out while in a group class: simply flip it upside-down and get exactly the same stretch, without all the strain.

For this version, start by lying on your back with one knee bent. Gently bring the other knee towards your chest and carefully place the ankle of the lifted leg over your knee. Next, reach your hands either side of the grounded leg and clasp the back of the thigh or front of the shin, using a small towel or strap if appropriate - your head and shoulders should stay on the ground. Slowly draw your grounded leg in towards your body until you feel a deep stretch in your floating hip and buttock. Breathe deeply and try to relax! To get a deeper stretch, try to open your floating knee away from your body as you draw the other leg closer.

I hope that was helpful! I'd love to hear your experiences with pigeon pose and any tips and tricks that you've picked up along the way to make this pose enjoyable and safe. :)

Hello, Psoas! And other impossible things you did today

When I started to think about Eka Pada Rajakapotasana, One-legged King Pigeon, it was one of those 'impossible' poses.

My body has a lot of issues with this pose, the main ones being: the length of my quadriceps (not long enough lol!) and hip flexors, side and shoulder muscles (longer armpits would be nice...) and bendiness in my lower back.  My scoliosis mostly affects the lumbar area, and on one side I have hugely built up muscles, while the other side is a bit convex.  Yoga helps a lot to balance it, but the imbalance really comes out when I attempt deep backbends that require more flexibility in the lumbar spine, so my backbends in this area are much easier on one side than the other.  The entire pigeon set of backbends, to me, seems like a pipe dream.  And yet, with slow and hard work, I AM making progress although I am nowhere yet near the final pose!

Anyway, in the spirit of doing as many impossible things as you can before breakfast, I've been working with a sequence that includes another of those 'impossible' poses - hanumanasana, or splits pose.  Another pose that I thought I would NEVER EVER IN A MILLION  YEARS be able to achieve... And yet, a few months ago out of the blue I slipped into it almost without trying (now it's hit and miss depending on how warmed up I am... and it's actually easier when I'm not trying).  Go figure.

Like some others involved in this discussion on Nadine Fawell's blog, I have been finding that my primary series Ashtanga-based practice just does not open up these areas enough for me.  So here is a sequence that I have been enjoying lately.  To practice it, you will need two blocks (or sturdy books) and a strap.  You might also want to put some extra padding under your knees for the lunges!  Although some of the poses in this sequence might look a bit advanced, with the use of props I think it's accessible to everyone.  Just respect your limits and remember, as I read in the blogsphere recently: "Yoga is a practice, not a perfect!"

1. Warm ups - start with your favourite warm ups, making sure you really warm up your hamstrings and your lower back.  5 sun salutations should just about do it, but any warm up works.

2. Lunges

a) Find your way into a low lunge, placing padding under the back knee if you need it.  Now, place the two blocks either side of the forward foot.  Press your hands into the blocks and lift up through the spine, opening the chest and shoulders.  Extend from the back knee, keeping it active and feeling a nice stretch the length of your back thigh.

b) Bring the blocks up so they are standing at their tallest, and walk them back a bit.  Using your hands to ground into the blocks and keeping the legs strong, extend the spine upwards from the pelvis and curl backwards.  This is called Monkey Lunge! If you are comfortable you can even release the hands and let your fingertips brush the floor.

c) Coming back to lunge, ground the forward (in this case the left) hand on the block and gently lift your right lower leg, catching the foot with the hand or using the yoga strap.  Keep the right thigh engaged slightly to protect your knee, and gently pull the right foot closer to your body for a nice, deep stretch.

3. Hanumanasana

a) To prepare for splits pose, from lunge turn your left toes back towards you to straighten the left leg, and take a gentle forward bend to stretch out the hamstring.

 b) Place your hands on the blocks and start to slide your left foot forward. Keep the heel on the ground and the toes flexed towards you.  Support your weight on the blocks as much as possible and focus on your breath.  When you have found a comfortable extension, focus back in on the right leg, lengthening it away from your body and feeling the hip flexor stretch! Don't worry about how far you can go - just breathe and be where you are with this one.


3. Kapotasana Poses

Warm up with your normal variation of supine pigeon, folding forward and staying there for as long as you like.  When you are ready, come back up for some pigeon variations and backbending work.

a) (NB I switched legs on this picture so you can see the pose better).  Support your weight by pressing your hand into a block placed outside your forward knee.  Then bend the back knee and gently bring the back foot up towards your body, grabbing it with your hand, or elbow if you choose.  Keep the thigh muscles engaged slightly and try to enjoy deep breaths here.

b) A nice way to get used to the idea of backbending is to use a yoga strap.  Loop the strap around the back foot (right foot again in the photos!) and bring the forward end over your shoulder on the same side.  Get comfortable in pigeon, and when your ready grab the strap with one or both hands.  Lengthen the spine from the waist, open up the chest, and start to curl back by walking your hands down the strap.  Again, don't worry how far you can or can't go! Just focus on breathing fully and exploring new sensations.

c) Now try coming back into the first variation with the strap looped around your ankle, and play with catching the strap and bending backwards! (NB: this is a hard one to get into on the 10-second self-photo timer, so I haven't quite come fully into the backbend, opening up the chest and bringing the head back.  But you get the idea!)


4. Finish up after you've done both sides with a nice long forward bend to counter the back-bending, and then take savasana or any other resting pose.

I hope you enjoy some or all of these ideas! What are poses that you used to think impossible that you are now working towards?  What is your experience in King Pigeon? Any tips for me?