Supine Pigeon
Figure Four
Supine Pigeon (Figure Four) is a yoga pose that stretches the hip muscles, particularly the piriformis and gluteal muscles.
How to
- Begin by lying flat on your back with your legs extended and arms resting by your sides.
- Bend your knees and place your feet flat on the mat, hip-width apart.
- Lift your right leg and place your right ankle over your left thigh, just above the knee, creating a figure four shape.
- Flex your right foot to protect your knee joint and keep your right knee gently pressing away from your body.
- Reach your hands through your legs and interlace your fingers behind your left thigh, gently drawing it towards your chest.
- Ensure your head and shoulders remain relaxed on the mat, with your gaze directed upwards or eyes softly closed.
- Breathe deeply, maintaining awareness of your breath, and hold the pose for 5-10 breaths, feeling the stretch in your right hip.
- To exit, release the grip on your left thigh, lower your left foot back to the mat, and gently extend both legs. Repeat on the opposite side.
Benefits
- Stretches the hip muscles, particularly the piriformis and gluteal muscles.
- Improves flexibility in the hips and groin area.
- Relieves tension and tightness in the lower back and hips.
- Promotes relaxation and stress reduction through mindful breath awareness.
- Enhances circulation in the pelvic region, supporting overall hip health.
