How to do pigeon pose in yoga to relieve back pain

Pigeon pose is a familiar practice in yoga and is very good for health. This movement helps to reduce back pain and hip fatigue effectively. Learn how to do this pigeon pose with Tnhelearning.edu.vn!

How to practice pigeon pose

Before doing pigeon pose (sitting pigeon), make sure you warm up your hips, back, and shoulders ! The warm-up will help warm up the body, helping to limit injury during exercise.

After you have finished warming up, do the pigeon movement according to the following steps:

Step 1 You get into table position , put your hands and knees on the ground, making sure your legs and arms are perpendicular to the floor.

Get into table pose

Step 2 Next, inhale , bring your left knee forward and place it between your hands . Press the left foot close to the right hip, straighten the entire right leg , face the foot down to the end of the mat.

Bend your left knee forward and place it between your hands

Step 3 Use both hands to swing your body straight forward . Raise your ribcage and extend your entire upper back . Then, inhale and reach your arms overhead, stretching the spine.

Expand your ribcage and extend your entire upper back

Step 4 Slowly exhale and bend your right knee , bring your foot up, and hold your right hand with your right hand.

Step 5 Rotate your right shoulder and slowly grab your right foot with your left hand. Both hands will now grasp the legs, slowly pulling the feet towards the top of the head.

Slowly pull your feet towards the top of your head

Step 6Push your chest up as high as possible, lengthening your waist . Try to hold this pose for 5 breaths. Then, inhale, bring your hands up, lower your legs.

Inhale, raise your hands up, lower your legs

Step 7 Then, exhale and lower your arms , bringing your legs back to table pose . Next, lower your butt and sit into the diamond position , roll your back slightly and look down at your navel, relaxing the entire back.

Sit on the diamond pose

Benefits of pigeon pose

The pigeon pose will help you open up your hip bones , helping you to have the apple hip shape you’ve always wanted.

When performing this movement, your thighs, hips, and back muscles will be stretched to the fullest extent, helping the muscles to relax, your body will be reduced pressure when you sit too much.

Besides, this movement also helps you massage the entire internal system effectively.

Benefits of pigeon pose

Source: Savary Yoga & Dance

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