Yoga exercise for Lower Back. Reverse Pigeon Pose

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

1. With the back supported on the floor, bend the legs by placing the feet on the floor close to the lower back .
2. 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.
3. Keeping the breath under control slowly press the right knee deeper into the chest with exhalation and feel the lower hip tighten and stretch.
4. The pressure at the hamstring and the upper thigh creates a deeper stretch of the hip and lower back.
5. Ensure the body remain in this pose without stressing the neck muscles or the shoulder blades.
6. 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.