Dancer Pose The Chromatic WaynatarajasanaDANCER POSE Dancer Pose is the kind of posture that embodies both grace and strength simultaneously. In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle...
The word “possibility” is so powerful—it’s deeply connected to the word “hope.” Possibilities is an even better word because that means there are multiple options, with more opportunities to find what aligns with you. Hearing this in a yoga class can really support your ability to be more at ease; there may just be an option that will assist you in your desired pursuit within a specific practice, which may turn into a favorable experience you weren’t even expecting. In Matt’s classes, you’ll find an abundance of possibilities to completely transform your asana practice in the most positive way. This can be attributed to the fact that he breaks down each posture in great detail. In today’s Pigeon Pose tutorial, you’ll come away with the knowledge of how to make appropriate adjustments for your body in various stages and variations of the posture.
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Pigeon Pose is an excellent hip opener, no doubt about that, but can we even enhance this effect and increase the benefits? There are some alignment cues that can help! For example, Matt directs you towards the articulation of the ankle. You’ll see in today’s video that he instructs you to dorsiflex both feet. You might also be propped up on 2 blocks, one under the front shin and one under the buttock of the front leg, with the front foot hanging just off the block to make room for maximum dorsiflexion. If you take your attention to the back foot, this is where you can increase the stretch in the front hip. It’s the dorsiflexion of the back foot—pressing the ball of the foot down, lifting your hips up, and pulling yourself back—that creates the deeper stretch.
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PIGEON POSE POSSIBILITIES: ACTIONABLE STEPS TO REFINE YOUR ALIGNMENT
PIGEON POSE CHAIR VARIATION
Grabbing a chair and incorporating it into your Pigeon Pose practice can really revolutionize your experience. A good place to start might be to sit on the chair and cross one ankle over your knee. Leaning forward in that shape can boost the stretch sensation.
Let’s look at the other possibilities Matt offers. There’s a lot to explore. Other variations with the chair offer options if you need to be higher off of the ground. At the same time, this setup presents opportunities for you to achieve greater range in your hips. By adding blocks in your setup, you can achieve significant range while respecting various progressions.
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PELVIC ROTATION FOR DEEPER STRETCH
Even though “getting a deeper stretch” is associated with being the “goal” when it comes to a hip-opening posture like Pigeon Pose, it’s important to be discerning when it comes to what is appropriate for you at a given time. Going into deeper range should only be considered when you can maintain a level of strength and stability in your positioning.
In the last variation, you are shown how to gradually and safely explore the range. As in the first variation, the back toes are curled under and you lift your hips up to more easily manipulate the movement of the pelvis. At this point, you rotate your pelvis towards the midline, which creates more of a twist and that deeper stretch.
In this and any variation, you can decide how much is appropriate.
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