Chapters (3)

Master Full Pigeon Pose in Seconds: Simple Yoga Tutorial #shorts

AyusNow · 0:29

In this practice

Key teachings

Proper alignment for hip opening poses
Protecting joints, especially the knee, during deep stretches
Focusing on the intended target area for the stretch (IT band and hip)
Mindful stretching to avoid pain

Ideal for

Individuals with tight hips and IT bands
Practitioners looking to deepen their pigeon pose safely
Anyone seeking to improve hip mobility and flexibility
Runners or athletes with lower body tightness

Lesson

Instructions

Full pigeon pose stretches the IT band, great for mobility! Make sure weight goes down and out through the hip. This will create a stretch and avoid tension or pain in the knee. The focus should be on stretching the IT band, not straining the knee. #pigeonpose #yoga #hipstretch #yogapose #flexibility #yogainstruction

Steps

Entering Full Pigeon Pose from Downward-Facing Dog
Specific alignment cues for hip rotation and weight distribution
Deep hip opening stretch
Modifying the pose by coming onto elbows

Benefits

Deep stretch for the IT band and outer hip
Improves hip mobility and flexibility
Relieves tension in the hips and glutes
Enhances overall body awareness through precise alignment

Transcript

So full pigeon is where from down dog take one leg up bringing that knee toward that wrist and you want to kind of take this knee to the side and the foot your foot's going out to the other side. And so with this the weight's going down and out through your hip and that's going to stretch here and that's where we want to focus. It's mostly going to be up this when you do a regular pigeon. It can start to come down to your elbows. Now you want to send that weight down and out through your hip. No pain nor tension in your knee. You don't want any weight going into your knee. It's going down and out through your head.

Practice summary

Level: all levels
Duration: 1 minutes
Equipment: yoga mat
Target areas: HipsIT bandGlutes
Energy: balancing

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