Pigeon pose - a great way to stretch your buttocks
Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose, is an inspiring asana that stretches the glutes and spine and increases hip mobility. It's an excellent way to open the chest and shoulders. It's energizing and a source of great satisfaction.
Pigeon Pose is an advanced asana that requires regular work on increasing mobility. Learn how to prepare for Eka Pada Rajakapotasana and what accessories will help you achieve the full pose.
Pigeon pose – how to do it?
Eka Pada Rajakapotasana is a backbend pose. It helps strengthen and stretch the groin and back. A professional yoga mat is essential for its performance.
The JOYINME store offers high-quality products made of biodegradable rubber. They provide good cushioning and comfort throughout your workout. Begin by sitting cross-legged, with your right shin resting on your left, while still resting flat on the floor. Make sure your shins are parallel to your pelvis.
Remember to keep your back straight. Stay in the pose for five breaths, then switch legs so that your left shin rests on your right. Then, extend your right knee forward. Your foot should be under your torso. Bring your left leg back and straighten your knee. The front of your thigh should rest on the floor.
Rest your straight arms on the mat. Place your right buttock on the floor and try to align your hips. If you feel significant discomfort at this stage or have trouble aligning your body correctly, a yoga block will be helpful. Place it under your right buttock.
Deepen the pose, slowly reaching your fingers forward, eventually moving to your elbows. Hold for a few breaths, then return to the starting position. Extend your spine upward, straightening your arms and pushing off the mat with your hands.
Push your chest forward and tilt your head back. Next, bend your left knee and lift your foot up. Grab your foot with your left hand and pull it toward your head. Then add your right hand and transfer the grip to your ankle. With each exhale, pull your foot toward your head, aiming for it to touch the top. Keep your chest forward the entire time.
Pigeon pose should be held for several breaths. If your body isn't yet mobile enough to support your foot without twisting your torso, grab a yoga strap . Hook it around your foot and use it to pull your leg toward your torso. This will help you gradually relax your muscles and increase your range of motion. Repeat the sequence on the other side.
Pigeon - benefits of performing Eka Pada Rajakapotasana
Like all yoga asanas, pigeon pose is excellent for improving well-being and reducing tension. Practice allows you to clear your mind of negative thoughts and fill it with positive energy.
This asana strengthens and improves the flexibility of the iliopsoas muscles, glutes, groin, thighs, as well as the lower abdomen and spine. Eka Pada Rajakapotasana opens the chest and hips and stretches the shoulders and neck. It also helps regulate the urinary and hormonal systems.
Yoga for the buttocks - effects of the pigeon pose
Pigeon pose is often used to relax the gluteal muscles after training. Performing it regularly will give you greater freedom in everyday activities—walking, standing, or sitting—so it's especially recommended for those who work in a standing or sedentary position. Improve your mobility and reduce tension with Pigeon pose.
