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Asana Analysis

Published on June 20th, 2022 | by Catherine Tingey

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Double Pigeon

Double Pigeon

There are so many Pigeon poses in Hatha Yoga – seated, reclined, flying, king – this humble bird enjoys the status of yoga’s Most Popular Animal.

Double Pigeon is an advanced hip opener.

It’s also an example of a pose I used to practice, but I now find unsafe.

There is simply too much potential harm to the hip sockets and labrum with consistent practice of this pose.

Benefits do not outweigh the risks in Double Pigeon.

There are alternative postures with the same objective – hip and glute release – which can be safely practiced.

However, if you want to practice Double Pigeon, here’s how.

Note: this pose requires moderate play in the hip sockets, supple ankles and glutes and NO knee injuries/surgeries.

Private Yoga Instructor Santa Monica Los Angeles Double Pigeon

ALIGNMENT

Sit in a loose Sukhasana.

Take the Right Leg into your Right forearm, nestling the knee in the elbow and supporting the foot in the Left hand.

Rock side to side–This is called ‘Rocking The Baby’.

It ‘prepares’ the hip sockets for the posture. Repeat on the other side.

Back in Sukhasana, place the Right ankle on top of the Left knee – just like in Reclined Pigeon.

Align the lower legs to stack on top of each other. Do not force it!

In the full expression of the pose, the lower legs are stacked like logs, hence its alternate name, Firelog.

Flex both feet.

Lengthen the spine.

WORK IN THE POSE

Fold forward with a long spine, leading with the heart.

Think ‘Nipples beyond knees’ – a classic cue.

Extend the arms.

[I used to really like 2 variations I made up: 1) folding on a diagonal 2) doing a Seated Side Bend in both directions.]

Inhale into the belly and slowly roll up.

You can do a Seated Figure 4 Wiper stretch before taking the other side.

Private Yoga Instructor Santa Monica Los Angeles Double Pigeon

SAFE ALTERNATIVES TO DOUBLE PIGEON

As humans, change is a constant.

As yoga teachers, evolution of pedagogy is a constant. Which poses do you now think differently of?

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 30 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 30 years.



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