I decided to reach out to YogaToday certified yoga instructor Adi Amar for advice on how to make Pigeon pose feel better. Pigeon pose is a hip opener that safely opens your hip joints. Repeat this pose on the left side. Return to the tabletop position, and repeat with the left leg in front. Leaving the back leg bent and leaning toward the outer line of the front leg is also a helpful tip for hip tightness. Check to make sure you're creating a straight line between your elbows and middle fingers. The only person who can hold you back is you, get out of your own way and make things happen! Begin sitting on the floor with your legs extended straight out in front of you. Focus on sitting back onto your heels. If you've been thinking about trying yoga, but you're a little intimidated after scrolling through Instagram and seeing people post photos of themselves balancing on their hands or sitting with their legs behind their heads, don't stress.

Inhale a breath as you scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. Inhale and look up with a flat back and, as you exhale, step or jump your feet back into Four-Limbed Staff Pose. This is making it a rewarding and beneficial pose when done correctly. Therefore, practicing Pigeon Pose regularly can help release the tension in these muscles, making them more flexible and allowing for greater hip mobility.The glutes, also known as the buttocks muscles, are responsible for hip extension and external rotation of the thighs. For me, Pigeon pose has always bordered on the line of being uncomfortable. As for stiffness in the hips during Pigeon, Amar said it's quite common ‚ and it can be caused by both being strong in the area or from weakness and a lack of range of motion in the hip joint. These exercises require adequate hip mobility to perform correctly, and if your hips are tight, it can limit your range of motion and hinder your performance.

Stay here for five deep breaths, lifting your hips up as high as you can. Try to keep your shoulders parallel with the ground and gaze at your left thigh or up toward your belly to help you stay balanced. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on straightening your legs and lowering your heels toward the ground. As you exhale, step or jump both feet back (so you're in a push-up position) and bend your elbows straight behind you, brushing them against the sides of your body, lowering into Four-Limbed Staff. Stand at the front of your mat, feet together, legs active, and arms by your sides. Stay here for five breaths, then lower your right leg down and switch sides. Stay for five breaths. Stay like this for five deep breaths. Pull your shoulders blades down your back and hold for five breaths.

Gaze past your right fingertips, holding for five breaths. Hold here for five breaths. 6. Hold for up to 30 seconds. Hold the position for 30 to 60 seconds and breathe deeply. 8. Hold this pose for up to 1 minute. Begin at the front of your mat in Mountain Pose. Begin in Mountain Pose at the front of your mat. 6. Remain in this pose for up to 20 minutes. Check out these helpful tips for doing Double Pigeon Pose. For starters, Pigeon shouldn't be the first pose you get into during your practice. Traditionally this pose is done during Sun Salutation A, so you can also come into it from Upward Facing Dog. Here's what not to do in Downward Facing Dog. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog. If you do experience this tightness in the hips, or if they are not in contact with the floor, one of Amar's tips is to elevate your hips with blankets or bolsters. The toes should stack directly over the hips, which are stacked over the shoulders. Take a deep breath in and, as you exhale, lie your torso over your thighs.

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