The closer your front shin is to parallel to the front of the mat – the deeper it is. The general rule of thumb is that the closer the foot on your front leg (your pigeon leg) is to your body – the less deep the hip opening. Before trying some of the other variations – give these adjustments a try. Sometimes all it takes to enjoy the pose are simple adjustments – pigeon has two primary adjustments: 1) Angle of the front knee and 2) upright vs. flexion, as opposed to extending behind the body) and drawing towards the center line of the body (i.e. external rotation) with the thigh bone in front of the body (i.e. In other words – we want that pigeon leg to be turned to the side (like a tree pose lifted leg or warrior 2 front leg i.e.
In regards to the anatomy – if we focus on the front leg (let’s call this your pigeon leg) we are looking for poses that externally rotate this leg, while flexing at the hip and adducting. The next time pigeon pose is suggested by your yoga teacher, maybe give one of these a try! I have outlined a few of my favorites below. So here is your permission – if pigeon pose doesn’t feel good, don’t do it!! There are a bazillion alternatives to pigeon pose that are just as beneficial. You never are required to do the pose the teacher is suggesting. As yoga students, you ALWAYS have options (especially in my classes). I’ve noticed in class, that unless I specifically give students permission to do something other than pigeon pose – they force themselves to do the pose. And if you feel like you’re being tortured in pigeon pose, then you probably aren’t releasing and relaxing into it, which means you aren’t receiving a great deal of benefit from the unfortunate experience. Depending on our hips and a variety of other factors, pigeon can be an amazing release and stretch or just pure torture. Nothing divides a yoga class quite like the words – “pigeon pose.” When I say these words in class – I watch students’ faces range from elated kid on Christmas morning to what I imagine is the same face your dentist’s receptionist is used to seeing.