Tip Tuesday - Pigeon Pose Variations

Pigeon Pose, a pose that  students tend to either love or hate, has a lot of different variations that change the result and the feeling in the body. For instance, Pigeon is an energizing, active backbend that requires the full strength of the legs. Folded Pigeon, though, is softer, calmer, and more grounding - even while the legs stay strong.   Pigeon and it's variations can be divisive because of knee or hip pain. But never fear, there are always  ways to make a pose more accessible and comfortable for where your body is today. 

Pigeon Pose

Pigeon - Bend the front knee as wide as the mat, with the front shin at an angle. Sweep the other leg back, tucking the toes to turn the knee and thigh to a neutral position. Both feet stay strong and active, no floppy feet! Squeeze inner thighs towards the middle as if they would touch and lift your hands off the earth to your thigh or hips. Legs are very active as they are holding you upright. 

Folded Pigeon -   Legs and feet continue to stay active and strong, as you allow your upper body to fold forward. Stack the hands under the forehead or bring in a block to support the head, if that isn't comfortable.

Accessible Variations

Reclined Pigeon or Figure 4 -
With the knees bent, bring the right ankle bone past the thigh bone. Hands can rest on either thigh, or interlace the hands around the back of the thigh.  

Bent Knee Pigeon -  Knee or hip pain? Bend knee as wide as the mat, with the shin at an angle. Sweep the other leg back, with the knee also bent. Turn the chest towards the front of the mat. 

Supported Pigeon - Knee Pain? Place a blanket or thin pillow under the bent leg, from knee to hip. Keep the back knee bent or stretch it straight. 

Revolved Pigeon - From Folded Pigeon, bring the opposite elbow to the ground under the shoulder. The same hand as the bent knee comes to rest on the thigh, as you gently turn your chest towards your leg. 

Reclined Revolved Pigeon - Knee or Hip Pain? From Figure 4 on the right side, let go of the legs and tip both legs to the left. Try to keep the right knee pointing up towards the ceiling, rather than dropping down towards your torso. 

Other Variations

Pigeon Pose with a Chair - Kneel in front of the chair, and bring your shin across the chair seat. Make sure to keep your foot flexed and active to protect your knee from injury. If comfortable, inch the back knee backward. 

Mermaid Pose - From Pigeon Pose, bend the back knee, and wrap  your foot into your elbow. Then  bring the hands together, interlaced or interlocked. To do Mermaid Pose successfully, you need to rotate your chest and pelvis back towards the front of the mat as you kick your foot into your elbow, and keep the bottom foot active. Weight should be even between the legs, and not dropping into one hip/thigh.