Elevated Pigeon Pose
Video Transcript
Dr. Alibhai here from Stuart Chiropractic, and I’m going to teach you a stretch for your hip, commonly known as the pigeon pose in yoga. Many of us experience tightness in our hips, and you can see how easily I can bring my leg up on one side compared to the other, which is much tighter. Tight muscles, especially the hip rotators, can lead to lower back pain, hip pain, knee pain, and even foot pain.
First, find an elevated surface like a chiropractic table. Bend your knee and rest the side of your foot on the table. Keep your back leg relaxed with a slight bend in the knee; this position shouldn’t stress your back. Initially, bending your knee more and bringing your foot closer to your body can make the stretch easier.
In this mild position, I might not feel much stretch, so I’ll adjust by bringing my foot up higher to intensify the sensation along the side of my hip. Ensure your spine stays straight as you begin the stretch. Take a deep breath in, and as you exhale, fold at your hip to deepen the stretch.
As you move your body closer to your leg, the stretch will intensify. It’s crucial to keep your back fairly straight to focus the stretch on the hip and not strain your back. Take another deep breath, and as you exhale, fold deeper toward your leg.
For an even greater stretch, straighten your leg further, reducing the bend, and lean forward again. Use your breathing to help deepen and lengthen the stretch. Holding this position for about 60 to 90 seconds helps the muscle stretch rather than snapping back to its contracted state.
If you’re just starting, it might be challenging, so begin with shorter durations like 10 or 20 seconds and gradually increase as your flexibility improves. Regularly practicing this stretch will enhance your hip mobility, which is vital for taking full strides and maintaining a healthy back.
As you progress, you can try performing this stretch on the ground. Let me know how it goes, and feel free to increase the intensity as you get more comfortable. Take care. Bye now.
