Yoga For Moms
Yoga For Moms

Modified Pigeon Pose | Health Cosmos

Published on: November 5, 2014 at 15:07:55 Viewed 670

Lana  Masor
Support Video

Prenatal Yoga / Modified Pigeon Pose

About this video:

In this episode Lana Masor, MS, 500-RYT, guides mothers-to-be through a modified version of a Eka Pada Rajakapotasana (pigeon pose) in her prenatal yoga class. The pigeon pose is especially helpful for mothers who are experiencing lower back pain by stretching the glutes and groins as well as stimulating the internal organs.


Lana: I have Iris here in a modified pigeon pose, so you can see that her hips are being supported by the bolster, which also helps to make space for the belly. And this pose feels really good for a pregnant woman, especially when they are complaining of lower back pains, so pain in the sacral area, also in the groins and the hip flexors. So it should feel like a nice restorative pose, and a really good stretch. So I have the blocks turned down on the second highest height, so that way Iris is supporting herself on her forearms. And usually we stay in the position on each side for a few minutes, i mean really it can be for as long as you want, for as long as you feel relaxed in the pose. And again its always important to breathe while you're in the pose, to encourage opening of the muscles, to encourage relaxation. So if you're doing this at home you can do this, if you don't have a bolster you can be supported by pillows or blankets in place of a bolster, and if you have anything thats sturdy that you can use instead of blocks. And if there's someone at home that you trust, I always like to give my yoga students a little bit of a massage here, just applying some pressure to the lower back, just nice and easy not too much. Inhale and exhale, breathing in and breathing out, breathing in and breathing out, good slowly releasing the shoulder blades down the back, another inhale here and exhale, inhale and exhale. Taking another moment here, and always remember to come safely out of the pose.

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