A variation of the more intense Pigeon Pose, Supported Pigeon Pose (also called the One-Legged Pigeon Pose) opens up stiff hips while stretching out the back. There are several different versions that give you deeper stretches depending on where you feel tightest.

1. There are a couple ways to enter Supported Pigeon Pose. From Lotus position, swing an extended leg around behind you, keeping your opposite leg folded on the mat and slightly forward-facing. From Downward Dog, bring one knee to your chest, the drop it down to the mat, extending your opposite let behind you.
2. Square your hips and don’t let one roll down toward the mat. Roll up the corner of your mat or place a bolster or towel under the hip of the leg that is folded if you need extra stability.
3. Place your hands in front of you for a slightly easier stretch, or by your hips for a deeper stretch.
4. Sit up tall, keep your shoulders back, and you may even push up through your hands to arch your back a bit to get an added stretch through the back and shoulders.

Concentrate on sending breath into your hips, which is where most of the stretch will occur and where you’re likely to feel the most tense. Breathe in through your nose and out through your nose deeply several times before returning to your starting pose and beginning Supported Pigeon on the opposite side.

Comments

Hip stretches are some of the toughest poses for many people as we don’t typically work on hip flexibility during our daily routine. Concentrate on finding your deepest stretch – but one where you are not in pain! Modify as necessary with bolsters or towels so you don’t over extend yourself, and breathe, breathe, breathe!