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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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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Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...

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Yoga exercise for stress. Wide-Legged Forward Bend

Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds. Wide-Legged Forward Bend: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back. Step 2 Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your l...

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