Your hips are made up of a bunch of muscles, bones, and ligaments that are essential to your ability to move.Sitting in front of a computer all day causes your hips to be immobile.Running, walking, and cycling do not stretch or strengthen your hips, so they can end up making you feel tighter.We tend to hold tension in the hip area, which contributes to tight hips.Incorporating One Leg Pigeon Pose, or Eka Pada Rajakapotasana, into your yoga or exercise practice will make you loose hips.
Step 1: Begin in a downward direction.
Your knees should be on the mat.Your hands should be close to your shoulders.Once you get the basic pose down, it's a good idea to learn how to make pigeon pose from the downward-facing dog.
Step 2: You should raise your right leg so that it doesn't touch you.
Put it on the back of your wrist.Bring your right foot to the front of your left knee by aligning your shin under your torso.The shin should rest on the floor.The deeper and more intense the pose will be if you forward your right foot.Keeping your foot flexed will help protect your knee.If you are a yoga beginner, make sure to bend your front knee as much as you need to.It is important to protect your knee in this pose.You will be able to bring your shin more parallel with the front edge of the mat as you continue to practice this pose.
Step 3: Place your left leg behind you.
Allow the front of your thigh to sit on the floor.Make sure your left leg is extended behind you, not out to one side.The back thigh should be rotating inward.Press the five toes of your foot on the mat.
Step 4: Lower your buttock to the floor.
Put your right foot in front of your left hip.If your hip is tight, your body will want to avoid putting weight on it.Try to maintain the same weight in both hips.
Step 5: Place your hands on your leg.
Stand up on your fingertips.Try to shorten your spine.Pressing your tailbone down and forward will shorten your back.
Step 6: Place your torso over your right leg.
Don't worry about putting your head on the mat.Lower to a point that is comfortable for your hips will give you a deep stretch.Keep your spine long by placing equal weight on both hips.Put your hands on top of each other if your hips are flexible.Lay your torso over your right thigh and rest your head on your hands.
Step 7: Hold this pose for 4-5 breaths.
Take a deep breath and exhale through your nose.Equal weight is maintained in both hips and spine.
Step 8: Put your hands back on the floor.
Take a deep breath as you slide your left knee forward.Lift your leg up and into Downward Facing Dog Pose.If you have tension in your hip, keep your right leg lifted for 1-2 breaths.
Step 9: Lower your leg as you exhale.
Drop down on your knees.Do the same pose with your left leg.Make sure you breathe deeply with each movement and position your left leg correctly.
Step 10: Take it slow with this pose.
If the hip area is tight, pigeon pose can cause emotional resistance.Take a deep breath and come out of the pose if your hips feel tight.Try the pose again after practicing another sun salutation.You should only go as far as you feel comfortable for your hips and knee.Do not force your hips into the pose.Go slow and be patient.Your hips will respond to this opening as your flexibility increases.
Step 11: If you are more advanced in yoga, you can change the pose.
Those with flexible hips can deepen the pose into a back bend.On your right side, lie down in Pigeon Pose.Reach your left arm back by bending your back.Take care of your left ankle.Try to maintain the same weight in both hips by flexing your left foot.Hold onto the inside of your left ankle if this feels good.Place your shoulders in front of the room.For 4-5 breaths, hold this variation.Lift your chest and roll your shoulders back.Put your hands on either side of your right leg as you slowly release the variation.On the other side, repeat this variation.
Step 12: Make sure your feet and palms are firmly on the floor when you return to the dog.
You should be able to move one leg if you lift your heels off the ground.
Step 13: Pick up your right leg and extend it behind you.
Straighten your leg by lifting it.Don't worry if you're not flexible enough for this yet, the goal is for your leg to continue the diagonal line upward from your back.Take a deep breath and hold your leg up.
Step 14: As you inhale, pull your left knee in towards your chest.
Slowly bring your knee up towards the front of your body, bending it 90 degrees as it passes your chest.
Step 15: If you want your foot to point to the left, place the outside of your right thigh down on the mat.
The move into pigeon is crucial.When your leg comes forward, bend it and place it in front of you.The top of your left leg should be resting on the outside.Exhaling as you set this leg down will make it easier to stretch into the pose.You can get your knee further forward if you keep it bent 90-degrees or more.
Step 16: Set your hands even with your hips once you've got your balance.
Your hands are in front of the dog.Use your fingertips to grip the mat and place them back near your hips.
Step 17: If you want to rest on the top of your left foot, you must straighten your back leg.
Pick up your back foot and put it on your toes.You can rest on the top of your foot if you uncurl them.
Step 18: Plug the spine, control breathing, and sink your butt to the floor.
The rest of the form is the same after you've gotten yourself into pigeon pose.Lift your chin and chest to make you feel taller and relaxed.Bring your butt closer to the floor with each exhale.
Step 19: The stretch in your butt and hips can be deepened by bending forward.
Place your chest on your knee when ready.Your forehead should be touching the floor.With your palms on the floor, extend your arms out in front of them.Pull deeper into pigeon pose with each exhalation.
Step 20: For an advanced pose, reach back and grab your leg with your hands.
On your right side, lie down in Pigeon Pose.Reach your left arm back by bending your back.Take care of your left ankle.Try to maintain the same weight in both hips by flexing your left foot.As you look to the ceiling, keep rolling your shoulders back and lifting your chest up, keeping great form.
Step 21: You can add a second hand to the advanced pose.
If you feel confident, reach back with your left hand and hold onto the inside of your ankle.Place your shoulders in front of the room.Core control, balance, and flexibility are required to have both hands back.Relax your foot back to the ground by holding this variation for 4-5 breaths.