Posture du Pigeon
Eka Pada Kapotasana
EH-kah PAH-dah kah-poh-TAH-sah-nah
Une profonde ouverture de hanches qui libere les tensions dans les fessiers et le piriforme.
Comment faire Posture du Pigeon
- Depuis le Chien Tete en Bas, amenez un genou vers l'avant derriere le poignet
- Placez le tibia en angle sous le torse
- Etendez la jambe arriere droite derriere vous
- Alignez les hanches vers l'avant
- Pliez-vous vers l'avant ou restez droit pour un etirement plus profond
Benefits
- Deeply stretches the hip rotators, glutes, and piriformis
- Opens the hip flexors and psoas of the back leg
- Relieves lower back tension related to tight hips
- Can help alleviate sciatica symptoms
- Promotes emotional release and stress relief
Muscles Engaged
Modifications
- Place a block or folded blanket under the front-leg hip for support
- Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
- Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee
Cautions
- Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
- Use caution with sacroiliac joint dysfunction
- Not recommended with a recently replaced hip