Yoga Journal

Get Hip

Source: RELEASE FOREHEAD TO THE FLOORADJUST FRONT SHIN TOWARD FRONT OF MATSUPPORT FRONT HIP WITH FLOOR OR BLANKETSMAINTAIN LEVEL SACRUMKEEP LEG IN NEUTRAL ROTATIONDON’T fall off to one side.DO have your hips even and level.

YOGA HANDLES STIFF HIPS in a variety of ways, but most directly through a family of poses that are known loosely as “hip openers.” Some hip openers increase the external, or outward, rotation of the femur bone in the hip socket. Others lengthen the psoas muscle, a primary hip flexor connecting the torso with the legs that gets chronically shortened in our chair-bound society. Pigeon Pose is an extremely effective hip opener that addresses both areas, with the front leg working in external rotation and the back leg in position to stretch the psoas.

Pigeon is actually a variation of the advanced pose Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). The two poses share a similar alignment in the hips and, more importantly, an imperative to be approached thoughtfully and consciously. Most practitioners recognize that One- Legged King Pigeon is an adv anced backbend that requires precise alignment. Yet many of us are likely to thought- lessly fold into the forward-bend variation of Pigeon, which can stress the knee and sacrum. To avoid injury, I approach Pigeon

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