Yoga Poses: The Pigeon Pose

The regular practice of yoga offers a lot of benefits including: increasing the body’s flexibility; increasing lubrication of the joints, tendons and ligaments; exercising all organs of the body; flushing out waste and toxins; relaxing the mind and the body; and proper toning of the muscles. However, in order to experience all of these benefits, it is important to execute the poses properly.

One of the more common poses today in yoga would be the pigeon pose or the Eka Pada Rajakapotasana. This type of pose excellently stretches the thighs, the groin and the back. It also opens up the chest and the shoulders. The pigeon pose can make your hips more supple and flexible. Although the pose could make you breathless because of its depth, just continue practicing it and you will eventually see the improvement.

The pigeon pose has also been said to stimulate the internal organs, alleviate sciatic pain and relieve impinged piriformis, help in the treatment of urinary disorders, improve body posture and alignment, as well as release stress and tension. There are even some people who feel a rush of tension and emotions released that they cry as they execute the pose.

Athletes also find this yoga pose helpful for improving their overall health, agility and speed. There are several muscles that are stretched as the pigeon pose is executed. The major muscle that is stretched through the pigeon pose would be the gluteus maximus. It also stretches out other muscles including the gluteus minimus, piriformis, the superior gemellus, the inferior gemellus, the quadrates femoris, as well as the orbturator internus.

Here are the steps on how to properly execute the pigeon pose.

1. There are a number of ways on how to start executing the pigeon pose. One of the more common would be to come to it from the Downward Facing Dog pose or to be on all fours like a table.

2. Slowly slide your right knee forward going to your right hand. Point your right knee to the two o’ clock position.

3. Slide your left leg going backward as far as your hips can.

4. Make sure that your hips are kept square to the floor. If not, there would unnecessary force put on your back and you would not be able to open up your hips to the fullest. If you want, you can put some padding under your right buttock cheek to keep your hips square.

5. If you are not feeling your right glute being deeply stretched, try to gradually slide your right foot forward going to your left hand. Bring your foot parallel to the front edge of the mat.

6. Your right thigh must have an external rotation, while your left thigh must slightly have an internal rotation. This would keep the pressure off your knee cap.

7. For more advanced individuals, you can try resting on your forearms or resting your chest on the rest on the floor, fully extending both arms in front.

8. For a full release from the hips, breathe and release your belly. Try to stay in this position for at least 10 breaths up to five minutes.

Keep in mind that the pigeon pose should be avoided by individuals who have a back injury or an ankle injury. There are also certain knee injuries that could get worse with this yoga pose. If you are experiencing extreme tightness in your hips, it would also be advisable to avoid executing this pose.

Yoga Poses: The Tree Pose

Yoga is known to be one of the best forms of exercises today. It strengthens the mind and the body through different poses which are also known as asanas. Both young and old could easily take advantage of the benefits from practicing yoga regularly. This is because yoga poses can easily be adjusted to fit to an individual’s physical limitations.

One of the more popular yoga poses would be the tree pose or Vrksasana. The tree pose is known in yoga as a balance pose that makes use of the three lines of energy, starting from the center going outwards. The first line goes through the straight leg, the second extends up the spine going to the fingertips, and the third line of energy moves outward going through the bent knee.

The tree pose is one of the best positions when practicing yoga as it enhances mental concentration while taking on a calmer mind. It also improves stability and balance. It strengthens the back, the thighs, legs, calves, ankles and feet. It is also good in increasing the flexibility of the groin, the hips and the knees. Yoga experts recommend the tree pose for those individuals who are suffering from Sciatica and for those who have flat feet.

Here are the steps on how to properly execute the tree pose.

1. Start by aligning yourself in the mountain pose or standing straight with both feet together. Make sure to continue your smooth and flowing breathing.

2. On your next inhale, put most of your weight on your left foot and lay it flat on the ground as you start to balance.

3. As you exhale, slowly bend your right knee. Assisting with your hand, position your right foot’s sole as high as possible on your inner left thigh. Make sure that your toes are pointing down. Continue breathing smoothly as you steady yourself.

3. As you inhale again, stretch out your arms sideways forming a “T”, with your palms facing down.

4. As you exhale, bring both palms together to form a prayer position. Make sure to keep your eyes focused on one point in front of your body, as this would help you get more balanced.

5. Raise both arms overhead, while keeping palms in a prayer position. Aside from focusing on a fixed point to maintain balance, it would also help to breathe through your stomach.

6. Practice until you are able to comfortably hold the pose for about 30 seconds.

7. Repeat everything but this time try to stand on your right foot and lift your left.

As you start trying to execute this pose, it could help to make use of a back brace placed against a wall to keep yourself steady.

Also, remember that those individuals who have insomnia or are suffering from a headache as well as those with high blood or low blood pressure must be extra careful while doing this yoga pose.