When you’re one of many 25% of People who don’t get the really helpful quantity of bodily exercise every week, you could be all-too-familiar with a standard facet impact of spending slightly an excessive amount of time sitting: cranky hips, decrease again ache, and the overall feeling like your muscle groups have tightened up into a giant ball of stress.
The excellent news? Yoga poses, particularly pigeon pose—often known as Eka Pada Rajakapotasana in Sanskrit—may also help by stretching the muscle groups in your decrease again and hips, serving to increase their mobility and making them really feel extra refreshed than ever.
For every little thing you might want to learn about pigeon pose—together with which muscle groups it hits, the perks of including it to your routine, and easy methods to repair widespread type errors—carry on studying.
Which muscle groups does pigeon pose stretch?
In response to bodily therapist Kim Grundy, PT, DPT, pigeon pose stretches muscle groups in your decrease physique, together with the next:
- Hip flexors: Positioned on the entrance of your hips, your hip flexors—which embody the iliacus, psoas main, rectus femoris, and sartorius—are answerable for shifting your legs and knees up towards your physique. Say, as an illustration, in case you have been doing the excessive knees train.
- Piriformis: Your piriformis muscle, which fits out of your decrease backbone to your higher thigh, rotates your hips, legs, and toes outward, serving to you carry out motion like stepping right into a automotive.
- Glutes: Three glutes muscle groups make up your butt: the gluteus maximus, gluteus medius, and gluteus minimus. Collectively, they work to increase and rotate your thigh outward, and mean you can do issues like stroll or run.
- Internal thighs: Your interior thighs are made up of 5 muscle groups that work to maneuver your legs in towards the middle of your physique. This helps maintain you regular and stabilized as you stroll, per the Nationwide Library of Drugs.
What are the advantages of pigeon pose?
1. It could actually assist your hips transfer simpler.
“This pose is great for enhancing hip mobility, because it stretches a number of hip muscle groups without delay,” Dr. Grundy says. “It may be significantly useful for people with tight hip flexors from extended sitting at a desk.” Together with serving to your decrease physique merely really feel less tense and achy, this may additionally make it easier to faucet into your full vary of movement, which might are available clutch in case you do workout routines like squats and lunges on the health club.
2. It could actually ease ache.
Together with soothing the aches that come from merely sitting an excessive amount of, pigeon pose may assist people who stay with sciatica—a situation that triggers ache in your sciatic nerve, which travels down every leg out of your butt, and is commonly brought on by harm to or strain on the nerve. As a result of pigeon pose stretches your glutes, it may promote blood circulate to your muscle groups and nerves in that space, which may also help alleviate sciatic ache, in line with Dr. Grundy.
Moreover, doing pigeon pose can also enhance decrease again ache, because it stretches the muscle groups there, Grundy says. And tight muscle groups can really feel fairly rattling achy!
Who ought to attempt pigeon pose?
There’s a giant group of people that may benefit from this one: “Pigeon pose is a superb stretch for these wanting to enhance hip flexibility and loosen up the muscle groups within the decrease again,” Dr. Grundy says. So, like we talked about, just about all of us who spend loads of time parked in a chair or on a sofa.
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