Retiring Pigeon Pose – Hugger Mugger

I didn’t need to do it. I’ve all the time loved Kapotasana (Pigeon Pose), or at the least the hip-opening variation that’s a preparation for Eka Pada Rajakapotasana (One-Legged King Pigeon). Lots of my college students prefer it too. For a few years Pigeon Prep was a staple in my courses. Once we’d observe vinyasa-style, it felt great to swing ahead from Adho Mukha Svanasana (Downward Dealing with Canine Pose) into Pigeon. It’s a easy transfer that I miss.

The Drawback with Pigeon Pose

However the extra I started to delve into hip well being, the extra I notice that Pigeon Pose is probably going problematic for a lot of practitioners. I’ve stopped instructing it. Right here’s why:

• Pigeon Pose locations a really sturdy asymmetrical pressure on the sacroiliac joints (SI joints). In Pigeon, the exterior rotators and abductors on front-leg aspect of the SI joint stretch, whereas the back-leg aspect of the SI joint compresses.
• Gravity. When the pelvis is off the bottom and even barely grazing the bottom in Pigeon, the load of the torso amplifies the asymmetrical pressure on the SI joint.
• As a rule, the again leg’s place necessitates that the neck of its femur will press into the anterior border of the hip socket. Over time, this may put on down the labrum that rings the socket and the cartilage on the top of the femur.
• Tightness within the exterior rotators and abductors can switch into the knee of the entrance leg, placing shearing stress on the knee joint.

Can Pigeon Pose Be Saved?

Is there a approach to rectify the issues with Pigeon Pose? Previously few years, earlier than retiring the pose altogether, I instructed that everybody elevate the pelvis by sitting on a Yoga Block. This could relieve among the issues. For some although, these whose hips are already off the ground, a block could or might not be excessive sufficient to forestall the load of the torso from exacerbating the asymmetrical results inherent within the pose. Additionally, there are practitioners who merely don’t need to use a block, and can observe the pose with out it.

Kapotasana Alternate options

So what to do as an alternative? Three choices come to thoughts: Supta Ardha Padmasana (Supine Half Lotus), Gomukhasana (Cow Face Pose) and Agnisthambasana (Fireplace Log Pose). All three assist relieve pressure within the exterior rotators and abductors, however since each legs are in flexion in these poses, the motion on the SI joint is rather more symmetrical.

Of the 2, Supta Ardha Padmasana is the most secure alternative for most individuals. As a result of it’s practiced mendacity down, it’s simpler to maintain observe of the integrity of your backbone. As all the time, it’s finest to study these poses from an skilled trainer who understands the significance of sustaining a wholesome spinal place, and may educate you methods to perceive this for your self.

Ultimate Ideas

Fashionable postural yoga appears to have a little bit of an obsession with hip opening. Whereas it’s essential to take care of mobility within the hips—particularly since so many people spend a lot of time sitting in chairs in entrance of a pc—stability is simply as essential. The observe of asana will not be about changing into ever extra versatile. It’s about steadiness—the steadiness between flexibility and stability. Hip-opening observe ought to all the time embody hip stabilizing observe as nicely—standing steadiness poses and Utkatasana (Fierce Pose), for instance.

As with all yoga observe, it’s useful to keep in mind that we’re not all cookie-cutter replicas of one another. There could, certainly, be some individuals for whom Pigeon Pose yields optimistic outcomes. However within the context of a yoga class populated with diversified physique varieties, I don’t really feel Pigeon is the healthiest alternative.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Crimson Rock Rondo, whose DVD gained two Emmy awards.