The Pigeon Yoga Position for Lower Back Pain Relief

The Pigeon Yoga Position for Lower Back Pain Relief

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Lower back pain is a common problem nowadays and it usually occurs at least once in our lifetime. Whether you sit too much or you have to lift heavy weights on a regular basis, your lumbar region can be affected and that can cause pain, sensitivity and other issues. We know that having lower back pain is not at all pleasant but we also know that yoga can help you relieve the pain and to make you feel better. There are many yoga poses that are great for those who have a sensitive back or those who experience dull ache. Today we are going to talk in depth about one of the poses that is great for lower back pain relief – pigeon pose.

What Are The Benefits Of Pigeon Pose?

Pigeon pose not only relieve some of the lower back pain you might experience but it also calms you mind, opens your hips, engages your core and stretches the thighs, groins and psoas.

How To Do The Pigeon Pose?

Step 1: Start from hand and knees position and bring your left knee forward, placing it behind your left wrist. Place the ankle of your left foot in front of your right hip. For a more intense hip opener, try to make your lower leg parallel to the front of the mat.

Step 2: Slide your right left back. Straighten the knee as much as you can and try to point the toes. Make sure the right leg is behind your body and it does not go outwards or inwards. Also, make sure that your heel is pointing to the ceiling.

Step 3: Keep your hips square and lower yourself down.

Step 4: On the inhale – lift your upper body, place your fingertips on the ground hands shoulder width apart. Keep your tailbone down, navel in and open up your chest.

Step 5: On the exhale, walk your fingertips forward, place your hands on the ground and lower your upper body until you reach the floor. Rest your forehead on the mat or bring your hand under your head make two fists and rest your forehead there if you cannot reach the mat.

Step 6: Stay in pigeon pose for at least 5 breaths. Try to relax during the exhales and to release the tension in your left hip.

Step 7: Come out of the pose gently by pushing back through the hands and lifting your hips.

Step 8: Move your legs back to all fours and switch sides.

Pigeon Pose Tips For Beginners

As we already mentioned, pigeon pose stretches the outer hip so it can be hard to keep our lower leg parallel to the front of the mat. Try to keep the left foot close to the right at the beginning and only if it’s comfortable, move your leg further until it is more parallel to the mat. Make sure your knees are comfortable, pigeon pose is a hips and lower back stretch and you shouldn’t have any sensation in your knees.

If your head does not reach the floor, you have the option of making two fists and resting your forehead on them, we already mentioned this, but you can also rest on your elbows or hands. Make sure your neck is long and relaxed.

Complementary Poses For Lower Back Pain Relief

If you really struggle with lower back pain, you can also try other poses alongside pigeon pose. Downward facing dog – an active relaxation pose – is also great for those who experience dull ache and a sensitive lower back and so is the head to knee forward bend (Janu Sirsasana pose) or the bound angle pose.



Adrian is an entrepreneur and a health enthusiast, putting his body through constant changes. He is a licensed nutritionist, marketer, music lover, LOL player and an overall active person.


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