Beginner Class: Safely get into Pigeon Pose

Beginner Class: Safely get into Pigeon Pose

Francesca Michelle Gold
Yoga Style: 
Hatha
Class Length: 
60 min
Time of Day: 
Daytime
Student Level: 
Level 1
Intensity: 
Gentle workout
Purpose: 
Energy
Hip Opening
Stamina
Conditions: 
Arthritis
Flexibility
Strength
Props: 
Block
Blanket
This is a beginners level well-rounded class that gently leads you into Pigeon Pose (Eka Pada Rajakapotasana). This pose is asymmetrical, so you'll do it once on each side. It's a deep backbend and deep hip flexion. Begin with gentle breath awareness in any comfortable seated or lying down (you choose). Then, take time to observe the quality of your thoughts, emotions, and energy. Next, move through some seated warm-ups, matching movement with breath. Enjoy some gentle head and neck stretches. You'll then move through gentle hip flexor and quadriceps stretches to lead into the peak pose of Pigeon. I give multiple ways to get into the pose (downward facing dog or knees and hands) and modify the pose using props (when facing the floor) and the wall (when done on your back). Feel free to listen to this class a few times to build up to the final pose - enjoy!
Sample: