Then move your hands forward and press up to Downward-Facing Dog pose. Place another bolster vertically towards the bottom of the mat and place a rolled-up blanket at the foot of it.Ĭome to the mat on all fours, putting your hands under your shoulders.

Bring a bolster vertically across the mat, placing it towards the top of the mat. Start by spreading a yoga mat on the floor. If you don’t have a sandbag, you can use a bag of rice or other grains. If you don’t have a bolster, you can use pillows or rolled-up blankets.

To set up for the pose, you’ll need the following: yoga mat, 1-2 bolsters, 1-3 blocks, 1-2 blankets. And for everyone, if any restorative pose feels unsafe to you instead of relaxing, it’s best to find something else to do. If this is true for you, skip this pose for now and practice a supine pose (on your back) instead, such as Reclined Cobbler’s pose or Empress pose. Once your hips are open, you can safely hold Supported Pigeon pose in a way that benefits your body without injury to your knees or other joints.įinally, although prone poses (face down) can be helpful for people with anxiety, those recovering from trauma may find they feel unsafe. In general, to avoid injury, it is good to approach Supported Pigeon by doing other hip openers first (like Supported Reclined Bound Angle Pose, Salamba Supta Baddha Konasana) that will loosen the hip joints gradually and safely. If you have a pacemaker, it is recommended to place an additional support under the chest and/or make an elbow rest for the head so there is no pressure on the device. I do this pose when I have an aching back, when my shoulders and neck are stiff, or when I just feel overwhelmed by the pace and demands of life and wan t to feel more grounded.Ĭaution: Those with hip arthritis, unstable SI joints and severe back issues should avoid this pose. Supported Pigeon pose is recommended for those who feel anxious or overwhelmed and for those who have trouble quieting the mind or keeping their eyes closed. The upper body support helps alleviate stiffness in the neck, upper back, and shoulders. Gentle pressure on the belly relieves tension in the abdomen and stimulates the digestive system and kidneys. Further, it helps to release constriction in the piriformis and psoas muscles.

Supported Pigeon pose is a wonderful way to gently release the hips, sacrum, and lower back.

In Search of the Sun by Leza Lowitz