This entry was posted on Oct 15, 2024 by Charlotte Bell.
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). A lot of my college students prefer it too. For a few years Pigeon Prep was a staple in my lessons. After we’d follow vinyasa-style, it felt fantastic to swing ahead from Adho Mukha Svanasana (Downward Going through 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 educating it. Right here’s why:
- Pigeon Pose locations a really sturdy asymmetrical power 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 power on the SI joint.
- Most of the time, 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 will 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 method 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 may relieve a number of 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 follow the pose with out it.
Kapotasana 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 (Hearth Log Pose). All three assist relieve rigidity within the exterior rotators and abductors, however since each legs are in flexion in these poses, the motion on the SI joint is way more symmetrical.
Of the 2, Supta Ardha Padmasana is the most secure selection 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 be taught these poses from an skilled trainer who understands the significance of sustaining a wholesome spinal place, and might train you how you can 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 necessary to keep up 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 necessary. The follow of asana just isn’t about changing into ever extra versatile. It’s about stability—the stability between flexibility and stability. Hip-opening follow ought to all the time embody hip stabilizing follow as nicely—standing stability poses and Utkatasana (Fierce Pose), for instance.
As with all yoga follow, 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 constructive outcomes. However within the context of a yoga class populated with diverse physique varieties, I don’t really feel Pigeon is the healthiest selection.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced educating 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 e-book 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 folks sextet Pink Rock Rondo, whose DVD received two Emmy awards.