Unlock deeper hip openings and a more accessible Pigeon Pose with the support of foam blocks and a bolster. This guided practice offers a modified approach, perfect for all levels, from beginners seeking gentle support to seasoned yogis looking to refine their alignment and deepen their stretch. We'll break down the pose step-by-step, utilizing blocks to customize the intensity and provide stability throughout.This enhanced Pigeon Pose guide provides variations to target different areas of the hips and back, including options for twists to release tension and increase spinal mobility. Whether you're seeking pain relief, improved flexibility, or simply a more comfortable and mindful practice, this innovative use of props will help you find your optimal position and experience the numerous benefits of this transformative yoga pose. Prepare to discover a new level of comfort and depth in your Pigeon Pose journey.
Pros And Cons
- Offer firm and stable support.
- Provide different height options for varying levels of support.
- Some foam blocks may be too soft.
Read more: 5 Best Yoga Blocks with Strap for Deeper Stretches
Setting Up Your Pigeon Pose with Props
Begin by placing your Manduka bolster perpendicular to your yoga mat, ensuring it extends across the width of your mat. This provides ample support and stability.
Sit on the bolster with your feet forward. Then, swing your left leg around, starting by rotating your right hip. Bring your right shin parallel to the front edge of the bolster.
Position one block under each hand, and place a third block at its lowest setting beneath your hips. This setup will provide the necessary support for deepening the pose.
Deepening the Pigeon Pose
Press down slightly on the blocks to lift your hips and square your hip bones to the front edge of the bolster. Slowly begin to sink into the pose, allowing your body to adjust.
You can gradually deepen the pose by lowering yourself onto your forearms, using the blocks for support. Adjust the height of the blocks as needed to find a comfortable level.
Focus on your breath to soften the hips and shoulders. Visualize your breath moving into the back body, between the shoulder blades on the inhale, and softening on the exhale.
Advanced Pigeon Pose Variations
For a further deepening of the pose, lower your sternum onto the top of the highest block. Adjust the blocks under your armpits to provide support and a diagonal alignment.
Extend your arms out wide, rest your chest on the middle block, and bring your forehead to the floor. Allow your body to become heavy, and gently massage your forehead on the mat.
Explore the inner dimensions of your body through mindful breath connection, softening the body on the inhale and releasing tension on the exhale.
Twist Variations in Pigeon Pose
For a twist variation, use a block under your right hand (at any height setting). Bring your elbow to the block, create a fist, and gently drive this fist down to create leverage.
Inhale to lengthen, and exhale to gently twist your rib cage to the left. Repeat the process to further deepen the twist.
To return, bring your hands to the mat and gradually come back to the starting position of the pigeon pose. This variation helps relieve tension and increase flexibility in the hips and spine.
Conclusion
Using foam blocks and a bolster provides a versatile and accessible approach to pigeon pose. This adaptable method caters to various flexibility levels and offers opportunities for deeper stretches and mindful self-exploration.
The blocks allow for personalized adjustments, enabling practitioners to achieve the optimal level of support and depth. The variations introduced – open and closed twists – enhance the pose's effectiveness, targeting a wider range of muscles in the hips and back.
This practice is beneficial for pain management and overall well-being, promoting relaxation and improving hip mobility. The combination of props allows for both deep physical stretches and a focused moment of breathwork and body awareness.