Free 14 Day Trial

Common mistakes beginners make in Pigeon Pose

  • Updated on: February 23, 2024

Common mistakes beginners make:

ZOUtnQhQRNauf4GlB6rOUmgUEwc1TrkjrxYLNvdWpT3Fm SJLA1 sstBwbihAawLgZQ652sqMkRlvKQuB8MulAhCKmjm6 r ziYrVV0RT4pip0uLZCUcFH7z0mnTa7AA30wIbVdr
Qy3i3Aczo2OObFHXoTMN8 sRl9TXK6npRKLBIEHKtx04l7Huapr33qU 0sse9dIEWW9SLHl37L V0 PYtYTG1rA 7zVMJU WEPJ2pmK XOpJyBsRTuyg GAFwoHXvFkITilF43pI
CqH7eprlquNVUpNyxFMTl6SoFhuCY8rthT82PwhXQEU K2waIzCPBfoTt0lMND8p wqs2eNCR489uq1J5Yu0rwQaGc4 nQyLtto6Me2QUZP0P okd6z0BySgUKZ1jphLvCeEymDw
  1. Not engaging the core: Many beginners forget to engage the core (and keep it engaged) during Pigeon Pose. Allowing the core to relax during this pose can leave the back open for injury or pain. Keeping the core engaged provides the structural support for the muscles of the back as they extend through the full stretch of the pose. 
  2. Putting too much weight on the back knee: Be careful to avoid putting too much weight on the back knee in this pose. You should never place direct pressure on the knee cap as it is a very small and unstable bone and can be injured easily. Press your back foot into the ground while engaging your core and lengthening your spine to support the pose without adding weight to the back knee.
  3. Letting the hips twist out of alignment: Some beginners can find it difficult to get the position of the hips right in Pigeon Pose. If your hips or legs are tight, you may find your hips twisting away from the bent knee and toward the back leg. This limits the stretch you are able to get from the pose, resulting in a missed opportunity for improving your mobility. The proper alignment is to have your hips square to the top of the mat, facing the short edge of the mat, with the weight evenly distributed between each hip. If your hips are too tight to maintain this position, please refer to the modifications below.
KWoLVLOOLwWKE38 QYVMpTPZzU8Bs 8XnztxTxHS5cTQRnjsqArqa9AK GMVxTPEVL6VArOh5Q0KOIYmC1dNplP EbU8o4iGf7PQ4To2D wtkisxXu PzEkPa uuo6 zHPK1 8c8
  1. Not externally rotating the front leg enough

Perhaps the most common mistake is not externally rotating the front leg enough. Beginners often bring the front leg forward and stop when the front of the shin faces down and touches the floor. To complete the stretch, externally rotate the front leg so that the outer side of the shin touches the floor instead. Note, beginners may not have the hip mobility to externally rotate the hips enough for the outer shin to touch the floor. See the modifications below to learn how you can use a block below the hips to help achieve the proper alignment.

gHRWU6xD70dLve84BDXgR1qrwymJCc4hOzgyid1IscBvhManZfRzLVFR0I58M4MijmrVX1E3XQV2CJwGHJADx 05bsWIpIIvyDQUKIPGAYBaVQvpauLyYK6KsVfCsAMXySW vXuG
  1. Taking the hips too far forward: It’s common to see people shifting the hips forward, lifting them off the ground, in Pigeon Pose. Instead, you should be shifting your hips back and down toward the ground. Most of the weight of this pose should be in the hips. If your hips are very tight and won’t sit all the way down on the ground, look below for how to modify the pose to make it safer and more comfortable for you and create more flexibility in your hips.
  2. Rotating back leg to the side: It’s also common to see the bag leg get rotated to the side, particularly if your hips are not squared to the front. Engage the hip and thigh of the back leg and actively extend backwards to avoid this mistake.
D7u8 kdezYFvga

Recent Posts

Categories

Related Articles

Related Articles

⚠️ WARNING!⚠️

We want to keep you safe!

Please consult your physician, assess your fitness level, and follow all safety instructions before beginning any exercise program, nutrition plan, and/or using any equipment.

Body By Yoga provides a variety of exercise programs, some of which are physically demanding and high-intensity in nature. For this reason, you must listen to your body, use common sense, take breaks, and hydrate as needed to avoid injury. If at any time you feel any discomfort, pain, dizziness, light-headedness, shortness of breath, or nausea, stop exercising immediately and consult your physician. Incorrect or excessive training can result in serious injury or death.

When doing any outdoor workouts or activities, be aware of your surroundings and avoid anything that could hurt you or disrupt your exercise, especially when walking or running in public areas such as sidewalks and streets.

If you have any unique or special medical conditions, such as if you’re pregnant, have diabetes or asthma, or if you have a history of knee, ankle, hip, shoulder or spinal (back or neck) problems, you must consult your physician to understand all potential risks and complications of using our exercise programs, nutrition plans, and/or equipment, and receive approval from them to proceed before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By engaging in any exercise program, nutrition plan, and/or using any equipment, you assume all dangers, hazards and risks of injury or death.

SAFE USE OF EQUIPMENT

FITNESS EQUIPMENT PRESENTS HAZARDS WHICH, IF NOT AVOIDED, COULD CAUSE SERIOUS INJURY OR DEATH

Certain programs may utilize equipment, such as yoga mats, yoga blocks, yoga straps, chairs, foam rollers, and other equipment which, if not used correctly, could lead to serious injury or death. Carefully review all safety, care and use instructions and manuals prior to beginning.

For your safety, you must:

Use any equipment shown in the workouts only as demonstrated, using proper form.
Inspect any equipment for wear or damage prior to each use and refrain from using any equipment that appears damaged, worn or defective.
Keep children, pets and any other obstacles away from equipment and exercise area at all times.
Always use a secure, proper, and stable anchor for any equipment that requires hanging or attaching.
Always exercise caution during use of any equipment to make sure you do not lose your grip or control, such as making sure your hands are not wet or sweaty.
Ensure exercise bands are firmly secure and assembled to prevent slipping, snapping, recoiling and injury to yourself or anyone else.
Ensure your workout bench and pull up bar is stable, strong enough to hold your weight and does not move during use. If you do not think you can safely perform exercises with your bench or pull up bar, or you do not have the proper equipment, you should do the modifier exercises instead.

To the fullest extent permitted by law, Body By Yoga and its parent, affiliate, and subsidiary companies will not be liable to any person or entity for any injury, death, damage or loss caused or alleged to be caused directly or indirectly by any exercise programs, workouts, nutritional supplements or plans, equipment (including without limitation the Body By Yoga mat and Body By Yoga blocks), advice or any other products, services or materials.

By checking the box and clicking “Accept”, I acknowledge I have read, understand, and agree with this warning.

Accept and Continue