Yoga exercise for Lower Back. Reverse Pigeon Pose

Reverse Pigeon Pose is considered a base pose as reverse pigeon pose variations can be derived from this pose. Reverse Pigeon Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flow.

Anatomy

Reverse Pigeon Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:

Lower Back
Hamstrings
Hips
Pelvic

Reverse Pigeon Pose. Step-by-Step Instruction

With the back supported on the floor, bend the legs by placing the feet on the floor close to the lower back .
Here place the left foot ankle on the right knee with the sole pointing outward and then bring the right knee close to your chest by holding it with your arms at the outside of the right knee.
Keeping the breath under control slowly press the right knee deeper into the chest with exhalation and feel the lower hip tighten and stretch.
The pressure at the hamstring and the upper thigh creates a deeper stretch of the hip and lower back.
Ensure the body remain in this pose without stressing the neck muscles or the shoulder blades.
Remain for three breaths and stay focused with the stretch at the hips.

Variation

Reverse Pigeon Pose variations with base pose as Eye Of The Needle Pose (Sucirandhrasana).

As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. In such cases, as a yoga teacher you can introduce pose variations to further challenge a student who is finding a specific yoga pose easy, or introduce an easier variation of a pose for the student who is finding the main pose hard.

Pose variations can therefore help your students grow and build further confidence in their yoga practice no matter what there starting ability levels are. And this is where your role as a yoga teacher becomes very important. Below we have compiled 13 pose variations of Reverse Pigeon Pose at one place to give you ideas to plan your yoga classes as you interact with students of different levels.

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Stretches and stimulates the muscles of the belly and front of the neck. Fish Pose

It is said that if you perform the fish pose in water, you will be able to float like a fish. Fish Pose: Step-by-Step Instructions Step 1 Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Step 2 Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, ...

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Yoga exercise for digestion, Noose Pose

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose." This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. Noose Pose: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center. Step 2 Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised o...

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Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana. Scale Pose: Step-by-Step Instructions Step 1 Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Step 2 Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. Step 3 Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. Benefits Strengthens the wrists, arms, and abdomen Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the ...

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