Yoga And Pilates Poses HOW TO Guide PIGEON POSE

Yoga And Pilates Poses HOW TO Guide PIGEON POSE


[Music] welcome to the yoga how to section so whether you’ve done yoga or pilates before it doesn’t really matter this section is for everybody it’s going to tell you how to practice particular postures or Pilates exercises accurately and perfectly as best you can to get best out of each posture or exercise so you look and feel great after every practice also it’s really key to avoid any injuries now it’s super unlikely that you’re going to injure yourself in your group Pilates because the essence of the exercise is that they’re controlled and steady but to avoid any injuries it’s best for you to watch all the classes through and then you’ve got all the tools that you need you to have a perfect experience in my yoga and Pilates classes so watch all the how-to section through and then you can intertwine all of your experience into my yoga and Pilates classes if you only see please subscribe to Tabitha yoga and I’ll see you on a mat and today I’m going to take you through pigeon pose it’s one of my favorites actually and I see it performed in all sorts of different ways but it’s really important especially as our hips and it’s a deep stretch to the hips that you get it just right and also when you get it right the benefits are amazing I’m going to start pigeon form downward facing dog so let’s start with going to your mat in Mountain Pose taking your breath in and reaching up folding and coming down and step down check back in down dog and it can be a bit of a stiff one it doesn’t have to be perfect as you know there’s no such thing as perfect in yoga from here a nice way of coming into pigeon is taking your leg up just to get an extra super stretch push into your hands push down on that heel bend your knee and bring your knee through to your rest now have it in line with the rest as best as you can on this foot really needs to be flexed and if it’s flexed it protects your knee and that’s really important because pigeon is essentially a hip opener it’s nothing to do with your knees and your knees don’t twist in this way so keep the foot flexed and then maybe a little block under your hip and let that hip settle and your hips remain parallel so you’re not sitting like this as soon as you sit on your thigh I couldn’t even feel what stretching nothing really it’s just a kind of long you are straight fingertips into the floor foot flexed and active lift your head and chest and we stretch the hips so we feel nice and light and flexible and if you just lift it a little bit more and then I’m gonna come forward and you can use your props use whatever you’ve got to rest myself forward and that takes your hip stretching really deep but it’s great it’s a safe way of stretching your hip and unless you’ve got hip injury or displace your arthritis which case you don’t want to do that but if you haven’t got any of that and you’ve got nice happy healthy hips and this is super for increasing your mobility Greek through enhancing sports and keeping you mobile for longer and when you get into these stretches your muscles tight and straight away so your pranic brat you are sending your breath to your hips will encourage your hips to soften let the muscles release their grip and everything softens and your body goes into western digest instead of fight or flight and then you soften and increase your flexibility so allow that to happen and I’m going to take you through to the other side just briefly so curl your toes under you must come out really slowly because it’s a very deep stretch paddle out and let’s do the same so you laugh you’re right level feeling loads lower than the left reach it up bend your knee and bring your knee to your wrist remember to have that foot flexed to protect your knee and let everything drop essentially you’ll probably find the same I’m a bit more flexible on this side so I possibly won’t need a support under my hip but I don’t want to roll onto it and keeping central now a lot of people find that in these hip stretches we store so much stress and emotional stress in our hips because they become really stiff and when you release them you often find it you might have a sudden emotional release as well so just be aware of that so lift your chest and then when you’re ready to fall forward fold forward keeping your back leg strong and straight might not need a Christian and let everything soften here releasing your tension and stiffness in your hips very satisfying soup come up come up out of this gently curl your toes stretching down dog and it’s probably the best standoff you’ve done all year and then walk your feet to your hands your hands to your feet and you should be feeling nice and light in the hips as you roll up safely out of your pigeon pose there you go your perfect pigeon [Music]