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Loosen Up Your Hips and Groin Area with the Pigeon Pose

The Pigeon stretch is an exellent yoga stretch for the mid and lower body. If you are feeling just generally tight in your back and legs then take a few minutes to do this wonderful pose that opens up your entire pelvic girdle and your hip region. It also helps to stretch and lengthen your spine, and weather you use a set of light weights on not your arms will also benefit from this exercise as your arm muscles will be used.

The Pigeon stretch is an exellent yoga stretch for the mid and lower body.  If you are feeling just generally tight in your back and legs then take a few minutes to do this wonderful pose that opens up your entire pelvic girdle and your hip region.  It also helps to stretch and lengthen your spine, and weather you use a set of light weights on not your arms will also benefit from this exercise as your arm muscles will be used. 

Option:  If you would like to you can use a hand weight for this one. No more than 2 pounds for women and 3 pounds for men. 

The Pigeon Pose

Get down on the ground on a mat, towel, or rug and get in to the kneeling position.  Which is on your knees.  Slide your left leg back and tuck your right heel under your left frontal hip bone. 

Keep your hips squared , and try not to drag your left hip backward in the pose.  If you need to you can bend your left leg slightly; Your toes should be pointed. 

Now that your leg is in position lower your elbows to the floor, and rest your upper body on your right thigh. Only go as far as you comfortably can, do not bounce or try and force yourself down.  If you can't go all the way don't worry about it, just go as far as you can. 

Tip:  If you have too much tightness in your groin or in your quad muscle then you can get a little assistance by rolling up a towel and placing it under your right buttock. Lean as far as you can and then support yourself with one of your arms. 

Tuck your belly in and up and also tuck your tailbone down for support. 

Tip: If you feel pain on your knees put more of your weight in your stomach area.

If you are using a weight take hold of it at this point.  Place your palm in a upward position. 

Exhale to the count of 4 inhaling in through your mouth as you are exhaling bend your right elbow into a bicep curl. 

Cross your right hand in front of you as you bend your elbow.  You should feel your this, hips, and groin streching a bit, this should feel good, it should not hurt. 

Begin to inhale slowly through your nose to a count of four as you lower the weight back to the starting position.  Lower the weigh and place it down close to your left hand. 

Now switch to the other side of your body and do this exercise alternately at least 6 times, but 8 is better. 

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Comments (2)

wonder article thank you

I will definitely give this a try Rae as I always have tightness in my hips and lower back. Thank you for the helpful article. I recommended this one and tweeted it too.

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