The hip is made up of strong muscles, tendons, and ligaments that are necessary for movement. The habit of sitting in front of the computer all day makes your hips unable to do the movement and stretching needed. You can strengthen your hips, for example, by running, walking, and cycling, but this will stiffen your hips because you can't stretch in these activities. The tension that builds up in the hips due to stress makes the hips stiff. You can overcome stiff hips by doing the dove (ekapada rajakapotasana) posture while practicing yoga.
Step
Part 1 of 2: Doing the Pigeon Posture
Step 1. Start the practice by doing the hill posture
Press your palms and soles of your feet into the mat and raise your hips as high as you can while straightening your knees and elbows. In this position, your body will form a triangle with the floor.
Once you're comfortable doing the hill pose, learn how to do the dove from the hill pose in motion by clicking this link
Step 2. Lift your right leg back
After that, step your right foot forward towards your right wrist and then bend your knee while lowering your calf slowly to the mat just below your chest. Try to bring your right foot closer to your left wrist.
- Let the right calf rest on the mat. The closer the distance between the sole of the right foot and the left wrist, the more challenging this posture will be.
- Bend your right ankle to protect your knee.
- If you're just starting to practice yoga, bend your right knee as needed to feel comfortable and less tense. This method will protect the knee from joint injury. As you practice more, you can bend your knee at a 90° angle with the shin of your right leg parallel to the short side of the mat.
Step 3. Slowly lower your left knee onto the mat
After that, straighten your left leg back until your left thigh touches the mat. Look behind you to make sure your left leg is straight, not tilted to one side.
Make sure your left upper thigh is touching the mat by pressing all five toes into the floor
Step 4. Slowly lower your right hip to the floor
Make sure your right heel is in front of your left thigh.
Your right hip will usually lift slightly off the floor, especially if your hip isn't flexible enough. Try to distribute the weight evenly on both sides of the hips
Step 5. Place your palms next to your right foot, one hand next to your thigh, the other near the sole of your foot
While taking a deep breath, straighten your body with the help of your fingertips. Try to lengthen your spine. Stretch your lower back by lowering your hips to the floor and activating your abdominal muscles so that your tailbone is perpendicular to the floor.
Step 6. Exhale while lowering your chest to your right leg in a gentle motion
You don't have to put your head on the mat. Lower your head as long as your hips are comfortable and well stretched. Focus on dividing the load evenly on both sides of your hips and lengthening your spine.
When your hips are flexible enough and ready to stretch, you can extend your arms in front of you and bend your elbows and place your palms together. Rest your head on the back of your hand while slowly lowering your body onto your right thigh
Step 7. Stay in this position for 4-5 breaths
Inhale deeply through your nose and exhale slowly through your nose. Try to evenly distribute the load on both sides of your hips while extending your spine toward your neck and tailbone.
Step 8. Sit up straight and place your palms on the floor
Inhale while slowly shifting your left leg forward. Exhaling, lift your right leg up and hold this position for 1-2 breaths to relieve tension in your hips before returning to the hill posture.
Step 9. Exhale while lowering the right leg
Lower your knees onto the mat for a table posture (because your arms and thighs look like four table legs). Repeat the steps described above to do the pigeon posture with the left leg.
Position the left leg correctly and move while breathing deeply
Step 10. Don't push yourself
Pigeon posture can cause emotional stress, especially in the stiff hips. If your hips feel tight or uncomfortable, take a deep breath and don't force yourself into this posture. Before practicing, you should warm up first. Move slowly and do this posture as long as your hips and knees are comfortable.
Don't overstretch your hips. You need to be patient and practice little by little. Over time, your flexibility will increase and your hips will be ready to stretch so you can do this posture well
Step 11. Advanced yoga practitioners can modify the pigeon posture
If your body is flexible enough and ready to make modifications, you can do pigeon posture while arching your back.
- Inhale and do the dove posture with your right foot in front. Bend the back leg (left knee) and reach the outside of the ankle with your left hand. Try to distribute the weight evenly on both sides of the hips.
- If it feels comfortable, grab the inside of your left ankle with your right hand. Bring your shoulders forward in line with the short sides of the mat.
- Stay in this position for 4-5 breaths. Roll your shoulders back and slightly push your chest forward while lengthening your spine.
- Finish this posture by placing your palms on the mat. Repeat this exercise for the other side.
Part 2 of 2: Doing More Challenging Pigeon Postures
Step 1. Do the hill posture by pressing the palms and soles of the feet to the floor
Raise your heels alternately so that you can move your feet freely.
Step 2. Lift your right leg and straighten it back
This movement will stretch the muscles from the legs to the upper back. After lifting your leg, stay in this position for one deep breath and then slowly lower your leg again. If your body isn't flexible enough, don't do this move.
Step 3. Bring your right knee close to your chest while inhaling
Step forward with your right leg and bend your knee at a 90° angle after your knee is in front of your chest.
Step 4. Place your right thigh on the mat so the sole of your foot is pointing to the left
This is a very important moment to do the dove posture. As your right foot steps forward, bend your knee and place it on the mat in front of you as it moves along. In this position, you will be resting on the outside of your right foot and the front side of your left foot that is not moving.
- To make stretching easier, gently lower your feet onto the mat while exhaling.
- You will feel a deeper stretch if you can extend your knees as far as possible and place your feet bent 90° or more.
Step 5. Once you are able to maintain good balance, move your palms to the sides of your hips, one hand on each side
After doing the hill posture, your palms will be a little farther forward. Pull your palms to the side of your hips and then step back another 15-20 cm and press the mat with the tips of your fingers.
Step 6. Straighten your left leg so that your body rests on the top side of your left leg
Lift the sole of the left foot slightly off the floor (which is resting on the toe) then straighten it back. At this time, your body will rest on the top side of your left leg.
Step 7. Extend your spine, catch your breath, and lower your buttocks to the floor
Once you are able to do the dove posture from the hill posture, the next steps are the same as described above. Work on elongating your spine, lifting your chin and lifting your chest so that you feel taller and relaxed. With each exhale, lower your buttocks to the floor for a deeper stretch.
Step 8. Perform forward bends to stretch your glutes and hips
When you're ready, move forward so that your chest touches your knees. Bring or touch your forehead to the floor. Extend your arms forward with your palms touching the floor. Exhale as you stretch deeper.
Step 9. Bring your left arm back and reach your left leg for a more challenging dove posture
Inhale and straighten yourself in pigeon posture with your right leg bent inward. Bend your left knee and grab the outside of your ankle with your left arm. Bend your ankles while dividing the load evenly on both sides of your hips. Roll your shoulders back and puff out your chest while looking up to improve the appearance of your posture.
Step 10. Bring your right arm back for a more challenging posture
If you feel comfortable holding your foot with your left hand, do the same with your right. This time, hold your left ankle on the inside. Straighten your shoulders so that they are parallel to the short sides of the mat. Doing the pigeon posture with both hands holding the legs behind the back requires good core strength, balance, and flexibility.
