Hip tightness and pain can be a significant obstacle in leading an active lifestyle. Many people experience this discomfort, especially those who spend a large portion of their time sitting. When hips become tight and painful, even simple activities like walking, biking, and hiking can become challenging.
Yoga has numerous postures designed to open the hip and alleviate these issues. Today we’ll discuss a modification of a popular pose—the pigeon pose—which is gentle on the knees and hips. Since it’s performed lying on your back, your weight won’t be on your knees, making it easier for anybody to do. Referred to as the supine pigeon, this pose offers a gentle way to open your hips while controlling the intensity.
The Supine Pigeon
Here are the steps to perform the supine pigeon pose:
- Slowly lie down on the floor.
- Bend your knees and pull them in close to your chest.
- Keep the right knee folded in and slowly lower the left leg, extended straight. Once the left heel is on the floor, pull the right knee closer.
- Release the knee and raise your right arm, bringing it to the inside of the right knee and under the calf. Then, grab hold of your right foot with your left hand (refer to the video for details).
- Relax in this position as you inhale. Exhale as you pull the leg in toward your chest. Take as many breaths as you need until you find your stopping point.
- Hold the final position and relax there for a few breaths to relax the muscles and open the hips.
Adding the Straight Leg Raise and Waist Twist
Once you feel comfortable with the supine pigeon pose, you can incorporate some additional movements to deepen the stretch and further release tension.
Straight Leg Raise
- Keeping your right foot or toe held with your right hand, ensure your shoulders are down and your left hand is by your side. Inhale.
- As you exhale, use the strap or hand to take your extended right leg out to the right side. Turn your head to look in the opposite direction of your leg.
- Hold for a few breaths to relax the muscles and open the hips.
Waist Twist
- Return your right leg to the center, and then raise your left knee, keeping the foot on the floor.
- Cross your right foot over or onto your left thigh or knee. Place your left hand on your right knee and extend your right arm out to the side.
- Pull your left hand down to move your right knee towards the floor while turning your head to the right, allowing a nice cross stretch.
- Hold for a few breaths to relax the muscles in the lower back and hips.
Don’t forget to repeat the entire sequence on the opposite side, starting with the supine pigeon and progressing through the straight leg raise and waist twist.
By following these steps and properly incorporating the modified yoga supine pigeon pose into your routine, you’ll be taking an essential step toward releasing tension and opening your hips. This gentle sequence is perfect for beginners or anyone looking to improve their flexibility in a comfortable, controlled manner.
Be patient with yourself as you practice these poses, and always listen to your body. Over time, you’ll notice improvements in your hip mobility and a reduction in pain and tightness. It’s essential to maintain a regular practice and adjust the intensity of the stretches according to your comfort level to experience the full benefits. With dedication and consistency, you’ll be on your way to a more flexible, pain-free life.
For additional information on hip stretches and exercises, check out the Harvard Health Blog and the Mayo Clinic’s slide show on hip stretches.
