Benefits of the Pigeon Pose

  • One of the best poses for sciatica.
  • Hip opening
  • Releases tension in lower back and buttocks
  • Stretches groin and psoas muscles

How to do the Pigeon Pose

  1. Start on your hands and knees.
  2. Gently slide the right knee forward between the hands and rest on your right hip.
  3. Straighten your left leg behind you.
  4. Bring your right foot towards your left hip then square both hips to the ground so that the top of your back foot and thigh are centered on the ground (all 5 toenails should be on the floor.)
  5. If you are uncomfortable, place a pillow under your right hip.
  6. Adjust your right foot so that it is in front of your belly for a deeper stretch or behind your belly for a less intense stretch. If you are comfortable there, you can rest on your elbows.
  7. Stay here 5 to 10 breaths then switch sides.

The most important thing about any prenatal exercise is that you listen to your body and only do the poses that feel good! You should never have any pain or discomfort while doing any of the following poses so move into them slowly and pay attention to how they feel, if they don’t feel good, don’t do them.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

Please leave a comment below and let us know how you liked this pose.

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