Pigeon Pose is a great pose for releasing tight hips and promoting relaxation. This is a great pose to use props in such as yoga blocks to make sure you are in proper alignment so you can get the full benefits.
Pigeon Pose Instructions:
- Start in Tabletop and then come into Downward Facing Dog as a starting point.
- Inhale as you bring your right leg in towards your chest, then bring it to the front of your mat so your right ankle is behind your left wrist and your knee is behind your right wrist. To lessen the intensity and protect your knee, bring your right foot in closer towards your body.
- Make sure your hips are squared and both facing towards the front of the room and that you are not shifting your weight onto one side. You can place a block under one hip to help even yourself out.
- Lengthen through your spine and graze your fingertips on the ground. If you feel comfortable doing so, you can fold over on your exhale to deepen the stretch and come into a more relaxing variation.
This is the perfect pose to initiate some balance into your life. It is one of the simpler balancing poses, and also reaps the benefits of being a great hip opener. Just be sure to repeat on the other side!
If you are a beginner working on your balance you should have a chair close by you when practice this pose because if you are falling you have a chair to help you. Remember to take it slow and with enough practice you will get better!
Tree Pose Instructions:
- Start in Mountain Pose, or standing pose.
- Begin to shift the weight into your left foot, then slowly begin to peel your right foot off the ground, so that it is hovering the floor.
- Bend your right leg as you bring your knee up into your chest, then slowly open it out to the side and allow it to rest on your inner thigh.
- It’s okay if you can’t get it to rest on your thigh, you can rest it on your shin or ankle as well, as long as you are still feeling the challenge of maintaining your balance.
- Bring your hands together at your heart, or you can bring them up overhead. Bringing them overhead will make it more challenging.
- Engage your core and lift through your chest to maintain alignment, and ground through your left foot.
- It may help to find a “dristi” which is a stationary area or item you focus on to help you maintain balance.
- Slowly bring your right foot down to the floor and begin the same process on the other side of your body.