Yoga pigeon style, to create a good figure, yoga "pigeon style", how to practice correctly?
To create a good figure, yoga "pigeon style", how to practice correctly?
How to practice pigeon yoga
Methods / steps
1. Starting with the lower dog position, bend the right knee near the right wrist.
two。 Slowly lower your left leg, step on the ground with your left toe, and let your left foot go back a little more. Then the instep is pressed to the ground.
3. The right calf lands diagonally, the right heel is near the left hip, and the right knee is close to the right wrist.
4. To prevent the knee from twisting, hook the front leg and the sole of the foot.
5. For friends with tight hips, put them under the right hip with a blanket or pillow. Support the right hip, relax the pressure, and keep the hip straight forward.
6. Press your fingertips to the ground and lift the front of your body. Inhale, raise the chest and unfold the clavicle. The scapula is sunken and adducted. Keep the chest open and the spine extended.
For practitioners at all levels:
If you decide to fold down, place your forehead on 1 or 2 bricks, or on a cushion, and adjust the height according to yourself.
When relaxing in the asana, concentrate on exhaling to make it easier to sink.
Find your limit and don't worry. Be aware of the feelings of the body, step by step. With breathing, it can be more comfortably maintained and deepened.
Practice with awareness and don't worry about using blankets, pillows or bricks, which are ways to deepen your asana in a safe situation.
Pigeon style requires open hips. If the hips are not opened, you can put a cushion under the buttocks. Be careful to try the action in a safe state, and stop immediately if you feel uncomfortable. Don't force it.
How to do one-legged pigeon style?
1. Start with the lower dog. Usually learn how to change from a lower dog to a pigeon.
two。 Lift your right leg away from your body. Slide forward to the back of the right wrist. Put your right leg under your body, your right foot in front of your left knee and behind your left hand. The outside of the right calf should be placed on the mat. The more forward your right heel is, the deeper and stronger the posture will be. Keep your right foot bent to protect your knees. If you are a beginner in yoga, bend your front knees as much as possible to feel comfortable and not nervous. It is important to protect your knees in this pose to prevent irritation of the joints.
3. Slide your left leg behind you. Straighten it so that the front of the thigh is on the floor. Look back and make sure your left leg is straight behind you, not to one side. Make sure the back of your thighs rotates inward. Press all five toes of your hind foot on the mat.
4. Lower the outside of the right hip to the ground. Put your right heel in front of your left hip. Try to keep the pressure on both sides of the buttocks equal.
Put your hands on both sides of your legs. Inhale and use your fingertips up. Try to lengthen your spine. Lengthen the lower back and press the tailbone down and forward.
Exhale and place your upper body above your right leg. Keep your head down to make your buttocks comfortable, but it also allows them to stretch deeply. Focus on the weight of the buttocks and the length of the spine. If you are flexible, stretch your arms forward and fold your hands together. Put your head on your hands and your upper body on your right leg.
7 stay in this position and take 4-5 breaths. Inhale and exhale through your nose. Continue to keep the pressure on the two buttocks equal and stretch the spine forward and downward.
Get up and put your hands back on the floor. Inhale while carefully sliding the left knee forward. Exhale, lift your right leg, and return to the lower dog position. Lift your right leg, relax the tension in your right hip, and breathe 1-2 times.
9. If you are a more advanced yoga practitioner, you can modify your posture. More experienced yoga practitioners, or those with flexible hips, can deepen this pose into a backbend. Inhale and get up with the pigeon on the right. Bend your back (left) knee and return to your left arm. Grab the outside of your left ankle. Bend your left foot and try to keep the weight of the two buttocks equal. If it feels good, put your right arm back and grab the inside of your left ankle. Stay in position and take 4-5 breaths. Continue to turn your shoulders back and keep your chest up. Slowly release this change and put your hands on both sides of your right leg. Repeat the change on the other side.