Pigeon Pose (aka Kapotasana) is a wonderful posture for opening the hips. But in it’s traditional form, it can create pain and discomfort for many. Especially if you have knee or hip issues. This video shares an alternative way to do pigeon pose from the back so that you can still receive the benefits without the discomfort.
This variation of pigeon pose is done from the back.
Once there, draw one knee in towards the chest and extend the other leg out along the floor. Let that extended leg relax and let the back of the head be grounded on the floor. Use support under your head if necessary to help lengthen through the neck.
With the knee that’s towards the chest, use your hand to gently send the knee out and away from the body until you feel the stretch in your outer thigh and you feel the limits of your hip. Create the same shape as traditional pigeon pose but simply on your back rather than on your knee,.
You can take one step further by bringing the knee of the extended leg to the opposite ankle drawing the knee in closer to the chest. This is considered figure four and can bring a bit more deepening to the pose.
Listen to your body and find the range of motion that feels good to you. Once you’re there, take mindful breaths in and out as you hold the pose and let it evolve. Let yourself settle in to it.
Once complete, rest in corpse pose or waterfall and relax. Take a few moment to receive the gifts of the posture.
This is a nice variation to Pigeon pose because you don't have all your weight on your knee or on your hip which sometimes creates a lot of challenge in the body when doing pigeon pose.