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Yoga, an ancient practice originating from India, has been widely recognized for its numerous physical and mental health benefits. Among the various yoga postures, Pigeon Pose, or Eka Pada Rajakapotasana, has gained considerable popularity for its ability to alleviate back pain and improve overall flexibility. With its targeted focus on the hip and lower back area, Pigeon Pose provides a deep stretch that can help relieve tension and discomfort. This guide aims to explore the proper technique and variations of the pose, as well as its benefits and precautions, allowing individuals suffering from back pain to find relief and enhance their yoga practice. Whether you are a seasoned yogi or a beginner looking to explore the healing powers of yoga, mastering the Pigeon Pose is an invaluable tool in managing and reducing 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 Cfis.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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In conclusion, practicing pigeon pose in yoga can be an effective and natural way to relieve back pain. This powerful hip-opener stretches the muscles in the hips, glutes, and lower back, providing relief from tension and tightness. By incorporating pigeon pose into your yoga routine, you can improve flexibility, increase blood flow to the lower back area, and release built-up stress and pressure in the spine. However, it is important to remember to listen to your body and modify the pose if needed, especially if you have any existing injuries or limitations. As with any type of exercise or yoga practice, it is essential to consult with a healthcare professional or a certified yoga instructor before starting a new routine, particularly if you are experiencing chronic back pain. With regular practice and proper technique, pigeon pose can be a valuable addition to your wellness routine, helping you find comfort and relief from back pain naturally and holistically.
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