Pigeon Prep

About This Pose

Pigeon Prep is the pose most people come to yoga for and the one that produces the strongest sensations of any beginner pose. The outer hip, the piriformis, and the deep external rotators are tissues that rarely get stretched in daily movement, and when they finally do, the release can feel profound. From Downward Dog or hands and knees, bring the right knee behind the right wrist and extend the left leg back. Lower the hips toward the mat. The right shin can be at any angle: parallel to the top of the mat for more intensity, angled back closer to the hips for less. The hips drop toward the floor; if the right hip doesn't reach, place a folded blanket under it. Fold the torso forward over the shin and rest on the forearms or extend the arms forward. The lower you go, the more the nervous system has to accept the position, and the more the hip releases. The sensation is often intense. It's useful to distinguish between the intensity of a deep stretch, which is safe to breathe into, and sharp or shooting pain, which is not. Many people feel their entire hip and glute gripped in sensation here. That's the piriformis and the external rotators, muscles that haven't been asked to lengthen like this before. Stay for ten to fifteen breaths per side. Longer is better. The release happens over time, not immediately.

How to Practice

1. 1

   Begin in Downward Facing Dog or tabletop.

2. 2

   Bring the right knee forward toward the right wrist and angle the right shin across the mat.

3. 3

   Slide the left leg straight back, resting the top of the left foot on the mat.

4. 4

   Lower the hips toward the mat — place a folded blanket under the right hip if it does not reach.

5. 5

   Walk the hands forward and lower the torso over the front shin, resting on the forearms or forehead.

6. 6

   Hold for 8–10 breaths, breathing into the right outer hip. Press back up and switch sides.

Benefits

• Deep outer hip and piriformis stretch, releases the hip flexors