Daily practice of this beginner-friendly yoga pose enhances hip mobility and flexibility for improved flexibility
Improving hip mobility is crucial for maintaining a healthy and active lifestyle. Two effective stretches that can help achieve this are the Pigeon pose and the Figure Four stretch. These exercises, along with their variations, are designed to cater to different flexibility levels, ensuring that everyone can benefit from them.
Pigeon Pose
The Pigeon pose is a popular hip stretch that helps undo the damage of extended periods of sitting. For those with tighter hips, props like a folded blanket, cushion, or yoga block can provide support. To perform the pose, start from an all-fours position on the hands and knees. Then, slide the left toes back while keeping the knee lifted and leg straight, opening the right hip externally and elongating the hip flexors.
For beginners or those with limited flexibility, placing a cushion, rolled-up blanket, or stacked blocks under the chest can help soften into the stretch. To deepen the stretch, lower the chest towards the mat. It's essential to remember that the Pigeon pose should not cause pain or harm to the body. If painful sensations occur, carefully back out of the pose.
Figure Four Stretch
The Figure Four stretch is a more attainable alternative to the Pigeon pose for those with an injury or limited mobility. In this stretch, the right leg is brought up and rests just above the left knee, with the left foot on the floor, allowing for a similar stretch to the Pigeon pose.
For a deeper stretch, interlace the hands behind the left thigh, lift the left foot, and pull the leg towards the chest, keeping toes flexed to protect the knee. This variation can be performed while seated, lying down, or standing, offering options for all fitness levels.
Pigeon Pose Variations
For intermediate practitioners, the Standard Pigeon Pose involves placing one leg bent in front with the shin roughly parallel to the mat, and extending the other leg straight back, opening the hip externally while elongating the hip flexors. For beginners or those with tight hips, a Modified Pigeon Pose can be done using props like a yoga block under the bent leg or allowing more forward extension of the bent knee to reduce strain. A Restorative Pigeon can be done lying on the back with the figure four leg cross to gently open the hip without weight-bearing.
Other Hip Mobility Exercises
In addition to the Pigeon pose and Figure Four stretch, other exercises supporting hip flexibility include the 90/90 Hip Switch stretch, which addresses internal and external hip rotation simultaneously, and dynamic warm-up or mobility-focused stretch exercises like the World's Greatest Stretch, glute bridge marches, lateral band walks, and single-leg Romanian deadlifts.
For beginners or those with limited flexibility, seated or lying figure four variations and less intense pigeon adaptations are recommended to avoid overstressing the joints. A combined approach of stretching (static holds such as the Pigeon pose) and active mobility (dynamic movements like the Runner’s lunge with glute activation) enhances range of motion with improved strength and control around the hip joint.
In conclusion, best practices for improving hip mobility with Pigeon and Figure Four stretches involve adapting the intensity and position according to your flexibility level, from supported or supine variations for beginners to deeper, active Pigeon and 90/90 Hip Switch moves for more advanced practitioners. Incorporating strength exercises for hip stability alongside static and dynamic stretch forms ensures a well-rounded approach to maintaining hip health and mobility.
- Yoga poses like the Pigeon pose and Figure Four stretch, which are popular in the health-and-wellness community, are scientifically proven to improve hip mobility, thereby supporting a healthy and active lifestyle.
- For those starting with yoga or experiencing flexibility limitations, adaptations of the Pigeon pose, such as placing props for support or performing the pose from a seated position, can help achieve the desired flexibility without causing harm.
- To augment the benefits of Pigeon and Figure Four stretches, incorporating other exercises such as the 90/90 Hip Switch stretch, glute bridge marches, lateral band walks, and single-leg Romanian deadlifts can strengthen the hips and boost overall fitness-and-exercise performance.
