Sage Roundtree shows you how to prepare for and do the pigeon pose to help runners and athletes keep their muscles healthy.
Read the full transcript »
Pigeon Yoga Pose for Runners Hi I'm Sage Rountree. I'm a coach of Yoga teacher of author of the athletes guide to yoga. I wanted to show you a few preparations for Pigeon pose. It’s a fabulous pose for athletes but it requires a range of motion around the hips and some flexibility that some of us those runners don’t have something the map in the first few months of yoga practice. I’m going to show you some preparations and an alternative to pigeon pose before I use the pose. So that if it is that’s actually that is available to your body, you will be able to take it. Start with my low launch position. I am going to take the front foot out so that we can pick the shoulder just inside the leg, like this. It feels a great stretch, it makes deep stretch for the back leg and the plexus, now after a few breaths here, and you might be able to lower down maybe from finger tips to the palm of the hands maybe in time even lower, down to the elbow. So if you breathe there at first stage another good prop with the heel that underneath the knee it to twist toward your front legs, so you pull your spine lungs and then rotate. I'm rotating away from you but you rotate so that you are starting to get deeper stretch in the hip flexors and then the outer. Then in time, come back. But try to pose not facing downward at first spin but on your back. So you just turn your full body over reclined, bend to that formally front leg rotate the knee out to the side and prop the ankle just above the bottom leg knee. By lifting up, just look at the stretch here in the back of the left hip. So this externally rotated in bent knee the position is the leg of pigeon pose, if that is working for you can then try to take it facing down back to the launch, heel and toe your foot in front of you back leg hip, but the knee be slightly off to the side, put your hands underneath you for support. Square your hips so they’re square both and direction forward and then height off the ground. This were folks start to run into problems if your hip is really tight, you’re going to feel this pain in the knee because something in the ball in socket is a little stuck and it radiates down to the hinge joint at the knees. So you are feeling this in your knee you can't take this pose yet. We have to prop you up or flip you back to your back. If you did feel healthy, we time your hands come forward and possibly down and you’re left with the wonderful stretch for the muscles of the left hip, including these muscles, around the IT band and then of course for the back leg hip flexors, a pigeon as a forward pulls and fabulous stretch. So try the props, try taking it on your back and in time you will be able to do it facing downward, going to really helpful but not the structures that supports you as you’re up, for competitor running I'm Sage Rountree.