HAPPY HIPS: Part 5 HALF PIGEON

HALF PIGEON - EKA PADA RAJAKAPOTASANA

One legged Crown Pigeon is your friend. I'm saying this because many people keep struggling with it, and sometimes you just HATE, HATE, HATE it. Plus in this kind of pose, any excuse to come out of it, is legit: either you 'need' a wee really badly or you're maybe even sometimes faking 'knee pain' just to avoid facing the unconfortableness (did I just invent this word?) of PIGEON POSE.

If you do happen to have any kind of knee pain - occasionally I do too - there are a couple of things you can try, like opening the front of the thighs before going into HALF PIGEON or try activating your front foot, as to protect the knee. Some people start fidgeting around, moving the knee closer toward mid line or tense in the shoulders...all this creates more tension instead of trying to release those sweet parts - like the outer part of your ass cheeks... If you start seeing HALF PIGEON as your friend, you can stop fighting it and start enjoying its benefits.

PROPS: 

• Blanket underneath hip to avoid leaning to one side too much
• maybe a cushion to rest your head on

BENEFITS:

• stretches the inner groin and the lower spine

CAUTIONS:

• do not practice with pain, esp. in Groins or Hips, or with serious knee injuries      

• if knee pain occurs, switch to shoelace pose                   

STEP BY STEP:

• From Downdog, Inhale lift your right leg up behind you, exhale place your right shin underneath your belly.
• Walk your left foot back to lower your hips closer towards the ground.
• Your right knee is on the right side of your mat, and your left foot on the left side - ideally your right shin would be parallel to the front edge of the mat.
• This needs time, if it is currently not yet happening.
• Padding your right buttocks to stop from tilting to one side might help staying centered with your hips.
• If possible, lie on your forearms or on a cushion.
• Stay for about 15 breaths on each side or set a timer and hold each side for about 1-3 Minutes.
• Coming out of the pose: tuck left toes under, and push back into three legged down dog. 
• Repeat on the other side.

Modification: SHOELACE POSE

• Lie on your back.
• Stack your right foot on top of your left thigh, flexing right foot.
• Interlace your fingers behind your left thigh.
• If your head and shoulders should start lifting off the ground, place a cushion underneath your head.
• Or: put you left foot against a wall and move towards the wall so that you feel a nice opening in your right buttocks, without allowing your sacrum to lift.
• Repeat on the other side.

Note on the side: Count your breaths, so that you can hold both sides for approx. equal amount of time. It is quite common that the left side, the other side is being held for a little shorter while.