One legged pigeon pose is an advanced hip opener which also gives relief from sciatic back pain. The full version requires practice as it’s a deep pose. Doing the pose with props to slowly increase one’s flexibility is the best way to approach this posture.
Required:- 1 Chair, 1 -2 blankets, a mat
Organizing the Pose
- Place a chair against a wall, with the seat facing the front.
- Place a folded blanket on the seat and one blanket on the floor as padding below the knee.
- Stand facing the chair about 2-3 feet away from it. Hold the sides of the backrest and fold your right leg at the knee placing the lower leg on the seat, so the shin is parallel to the back wall.
- Extend the left leg behind, keeping the heel off the mat as in a low lunge.
- The right thigh remains off the seat and adjusts the hips so they are squared evenly facing forwards.
- Press through the balls of your feet into the mat and extend your head gently back, beginning to engage the lower back.
- Grip the sides arms of the backrest firmly between your fingers as you arch back gently, extending and straightening your elbows.
- Hold for 1-2 minutes deeply opening your hip flexors. Then drop your left knee down onto the folded blanket on the floor holding the stretch for a minute or so. Repeat on the other side.
- Opens the hip joint.
- Lengthens the hip flexor.
- Stretches the thighs, gluteal and piriformis muscles.
- Extends the groin and psoas.
Neelanjana Bharadwaj – Yoga Expert