Prenatal Yoga: How to Safely Practice Modified Pigeon Pose
Prenatal yoga can be a wonderful way to stay active, relieve tension, and prepare your body for childbirth. The modified pigeon pose is a popular choice for pregnant women, as it helps open the hips and stretch the lower body while offering support for your growing belly. Here’s a guide on how to safely practice this pose, its benefits, and some tips for comfort during pregnancy.
Why the Modified Pigeon Pose is Great During Pregnancy
The modified pigeon pose, also known as “prenatal pigeon,” offers numerous benefits for pregnant women, especially as you progress into the second and third trimesters:- Hip Opener: This pose stretches the hip flexors, glutes, and lower back, which can relieve the tension that builds as your body changes.
- Improved Circulation: By opening the hips, modified pigeon can enhance circulation in the pelvic area, which supports a healthy pregnancy.
- Eases Lower Back Pain: Lower back pain is common in pregnancy, and modified pigeon stretches the glutes and hip flexors that are often tight, helping to reduce discomfort.
How to Practice Modified Pigeon Pose Safely
Follow these steps to enter and hold modified pigeon pose comfortably and safely:Step 1: Start in Tabletop Position
Begin on your hands and knees in a tabletop position with your wrists aligned under your shoulders and your knees under your hips. Take a moment to settle and ensure your back is in a neutral position.
Step 2: Move Your Right Knee Forward
Bring your right knee forward and place it behind your right wrist, angling your right shin towards the left side of your mat. Keep your left leg extended behind you, with the top of your foot resting on the mat.
Step 3: Use Props for Support
Use yoga blocks or a folded blanket under your right hip for support. This will help stabilize your body, especially if you feel pressure on your belly. Adjust the height of the prop so that you feel comfortable and balanced.
Step 4: Lower Your Upper Body
If it’s comfortable, gently lower your upper body forward, coming down onto your forearms. If your belly feels compressed, avoid bending too deeply. Alternatively, you can keep your torso upright or lean slightly forward to release tension in your hips without putting pressure on your abdomen.
Step 5: Hold and Breathe
Take deep breaths, holding the pose for 3–5 breaths or as long as it feels comfortable. Focus on breathing into your hips and releasing any tightness. When you’re ready, gently lift your torso back up and return to the tabletop position.
Step 6: Switch Sides
Repeat the steps with your left knee forward to stretch the opposite side.
Safety Tips for Modified Pigeon Pose During Pregnancy
- Use Props Generously: Props like blocks, bolsters, or pillows can help make the pose more comfortable and accessible. Use them to avoid overstretching.
- Listen to Your Body: Your body is more flexible during pregnancy due to increased relaxin hormone levels, which can make overstretching easier. Take it slow and avoid pushing yourself too deep into the stretch.
- Avoid Deep Forward Bends: As your pregnancy progresses, avoid bending too far forward as it can put pressure on your belly. Stay upright if that feels more comfortable.
- Focus on Alignment: Make sure your hips are square and your weight is evenly distributed to avoid straining one side of the body.
Alternatives to Pigeon Pose
If modified pigeon doesn’t feel right, try seated figure-four stretch or reclined hip stretches as gentler options that still open the hips without requiring as much forward leaning.
Final Thoughts
Practicing modified pigeon pose during pregnancy can bring relief to your hips, back, and lower body. Remember to take it slowly, use props for support, and listen to your body as you move. With these adjustments, modified pigeon can be a comfortable and beneficial addition to your prenatal yoga routine.
