September is movement month at Naturmend and it’s time to begin our YOGA POSE OF THE WEEK, brought to you by Naturmend’s own Madison Isenor.
For those of you who do not know, I am a Certified Hatha Yoga Instructor. I completed my 200-hour training with Curran Watts and Lisa Whitford, the creators of DefineYoga School in April of this year.
Progression of Pigeon
Pigeon Pose, traditionally called Kapotasana (KA-PO-TA-SANA) is used as a deep hip stretch of the front hip flexors as well as the lower back. The hips are an area that store and hold build up emotional tension, worry and anxiety therefore working slowing into this posture is important. If panicky emotions do arise it is important to use your breath to work through them. Taking deep calming breaths is especially important when working through hip stretches.
If you are new to your yoga practice you can begin by testing out Deer Pose, which is a lead up into Pigeon. Beginning with the right side, bring your right shin bone parallel to the top of your mat and lean your right hip on the ground. Bend your left leg and place it parallel to the SIDE of the mat. It is important to keep both feet flexed in this pose to protect the knees. If this feels okay on your hip you can begin to melt into the pose, feeling the stretch in the outside of the right hip. You can release your upper spine across your leg.
After becoming familiar with this pose you can further the stretch by transitioning into full pigeon.
From deer pose, come forward, lifting your hips so that you can straighten your left leg. At this point you can set your hips back down, however if your hips are tight you might have to angle your right leg closer to your groin, making sure to maintain the flex in the foot. This will decrease sensation, the closer you have your right leg to parallel, the more sensation you will feel.
Furthermore, the ideal is to have your hips flat and balanced, so if you find your left hip is raised at this point you can use a prop such as a pillow or block if you have one to level your hips. Once you feel stable you can slowly walk your hands forward if it feels okay on your hips. Lastly, have a peak behind you to make sure your thigh bone is straight and your ankle is not sickling. Take at least 5 full deep breaths before switching sides.
I hope you enjoyed this week’s Yoga Pose! Stay tuned for the rest of September as I will updating weekly with more yoga postures for you to try out!
With years of experience in holistic health, Madison is passionate about educating others in their desire for optimal wellness. After achieving a diploma in holistic nutrition, Madison went on to receive her 200-hr yoga teacher training in Brazil. She has an eagerness to learn accompanied by a willingness to grow and develop personally.