This stretch is both amazing and challenging. It opens the hips and literally looks like frog legs. Because this is a more difficult hip stretch, caution is advised in entering and exiting the stretch. To get into frog pose, you will first need a yoga mat. Start in table pose on all fours. One at a time move a knee to the side, in line with the hip. When you have both knees out away from the center, check the angle of the bend in your knee. Adjust the angle to 90 degrees. Then come down on your forearms.
To adjust the difficulty of this stretch you can widen your knees. You can hold this position for one minute and work up to holding it for longer times. To exit this pose, crawl your arms forward until you are laying on the ground, then bring your knees in. This will avoid putting unnecessary strain on your groin muscles.
Improve Digestive System
Relieve Anxiety and Stress
Strengthen Hips, Back, Knees, and Ankles
Reduce Fat from Belly, Hips, and Abdomen
Enhance Kidney and Liver Function
Treatment for Menstrual Cramps
Ulcers, specifically Peptic Ulcers
Abdomen Post-Op (even if it has been several years, caution is advised
Pigeon Pose was the first hip stretch I ever learned about therefore it is here marking the first entry in the encyclopedia. I was drawn to this yoga posture because you were encouraged to take the position and hold it for a longer period of time. I really enjoy long stretch holds because they allow me to breath more deeply into the posture and relax my frame at my own pace. This allows me to come to a greater understanding of what it feels like when I hold tension in my body and conversely what it feels like when I release. Essentially this posture taught me how I “let go”.
We can store a lot of tension and trauma in the hips so be aware that you may have strong emotions that accompany this position or come after. This is totally normal, just allow the emotions to flow out of you. When you consistently practice releasing the tension and emotions from the hips it will become easier for you to both let go and keep your energy clear.
The Benefits of Pigeon Pose:
Stretching the Glutes, Groin, and Psoas muscles
Stimulate Internal Organs
Alleviate Sciatic Pain
Relieve Impinged Piriformis
Help with Urinary Disorders
Releases Stress, Anxiety, Fear & Trauma
Relieve Back Pain
Reduce Chances of Knee Injuries
Aids in Digestion
Builds the Mental Strength to Endure Uncomfortable Situations
Sacroiliac or Back Injury
Let’s Do It:
I like to get into Pigeon Pose from a downward dog. Be sure to practice with both sides. In these instructions I’ll just describe the right side. From a downward dog, swing the right leg through between your hands and then lower your whole body while laying your right leg in front of you. Line up your right knee with your right hand. To adjust the difficulty you can change the angle of your leg by moving the ankle closer or further from your torso. Once you have found a suitable position (not totally comfortable, but not too unbearable) you can bring your arms forward and relax every muscle in your body, letting gravity do the work of stretching the hip.
You can spend some time just hanging out in this pose. I like to listen to my favorite song, which is about 3 minutes long, to time how long I should hold the stretch.
If you are not able to get completely into this stretch, use a yoga block, pillow, blanket, or whatever you can to brace your body. You don’t have to be a yoga master to get the most from this stretch. The most important thing is to go at your own pace.
Other variations are ways to make this stretch deeper. You can move your right ankle further away from the torso, bend your left leg and grab ahold of your left foot, and even lift your body up and bend backwards. All of these are different ways to get more out of pigeon pose.
In the Thai Massage practice, I perform what I call a “reverse pigeon” pose with the client. Starting with the client face up, place your right knee outside of their left hip. Create a table for their legs with your left leg. Drape both of their legs over your left leg. Then figure 4 their left leg. Create a straight line from your right shoulder, elbow, and wrist through their knee and pointing to their left shoulder. (remember not to place your hand directly on the knee. I usually place my hand just below the knee on their thigh). Lean forward and let gravity do the work of the stretch. For more leverage, you can move your anchor knee (right) further away from their body. To bring variation to the stretch for them, you can adjust the position of their ankle with your left hand. (Do not apply downward or leaning pressure with the left hand).
Let me know how your pigeon pose journey is going. Do you have any questions or insights you’d like to share? Please comment below or send an email to: firstname.lastname@example.org
This Encyclopedia of Hip Stretches is intended to be a comprehensive look at the mechanics of the Hips and how to stretch them at home. As more information becomes available, new blog posts will be released so please subscribe to the blog to stay up to date on the latest information.
Creating this section of the blog was inspired by a desire to assist clients at home during Covid-19 and popular demand for at home hip stretches by Thai Massage clients. That being said, I prefer this to be an interactive platform. I want to hear your reflections on trying the stretches out yourself. Let me know what worked, what didn’t work. Ask questions that come up along the way and I will answer them as best I can either in the comments or through a new blog post.
We will cover:
It’s important that you check with your medical doctor before engaging in any physical activities at home. Not all of the activities will be accessible for everyone due to medical conditions or physical limitations. Be an advocate for yourself in your practice and go at your own pace. I am not a medical doctor and cannot prescribe medicines or activities. The information gathered here is from research and hands-on experience with clients.
The most important thing to remember any time you are working with your body is to bring consciousness into the movements. Bring your awareness to what is happening inside your body. Describe the feelings in your mind to gain a deeper awareness of what it feels like to inhabit your body. Learn what your limitations are. Bring your breath into the art. Inhale positive energy, exhale negative energy. On the exhale lengthen and deepen your stretches. You will get out of the practice what you put into it.