Yoga Pose Tutorial: Half Pigeon

Half Pigeon Pose - some people love it, some people loathe it, but either way, it’s going to get those hips and glutes stretched out. If you need help or want to know how to do Pigeon pose, this post is for you. Be sure to check out the video to enjoy an entire practice meant to get your body ready for this pose and some great tips on moving in and out of it safely.

Half Pigeon Pose Tutorial:

Difficulty level: Beginner-Intermediate

Contraindications: knee concerns

Step 1: You can begin this pose from a table top position or downward dog. Some people prefer one over the other, so perhaps try both to see how they feel.

From table top, begin by bringing your right knee forward through your hands. The knee should come close to the right wrist. Once the knee is forward, you want to “kick out” the right foot, so it moves toward the left wrist. You should not be resting on the right shin here, but on the outside of the leg.

From Downward dog, begin by stretching your right leg up and back to a three legged dog. From here being the knee forward and through the hands and lower your legs to the mat. Once the knee is forward, you want to “kick out” the right foot, so it moves toward the left wrist. You should not be resting on the right shin here, but on the outside of the leg.

Step two: If you started from table top, slide and stretch the left leg back behind you as much as you can. You want this leg straight, with the knee and top of the foot down on the floor. Ensure the leg is not angled, but pointing straight behind you.

If you started from downward dog, your leg should already be straight, but you should continue to stretch it back and ensure it is not angled, and have the top of the foot on the mat.

Step 3: Check on the hips. You want the hips to be level so the back body isn’t angled. This is where your yoga props will help. Tuck your yoga block (links to Amazon Canada) under the right hip to bring it up and more in line with the left hip if you are finding yourself leaning a lot to the right side (see video for demo on where to place the block). Note: you can use a yoga bolster (links to Amazon Canada) or folded blanket here as well, however my first choice is always the block as it provides the firm support to keep your body aligned.

Step 4: You can either keep your upper body lifted, come down on to elbows/forearms, or all the way down to rest the forehead on hands or a yoga block. Stay in whichever position you enjoy the most (or feel the best stretch in) for at least 5 breaths, but this pose is a good one to stay in for a full minute or more!

The video below from our YouTube page includes all the poses your body needs to warm up and prepare for this amazing pose. If you are all ready for your pigeon pose, jump ahead to 23 mins to get to the demo of it.

Enjoy! And As always, just do your best. Namaste

Pigeon pose tutorial

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Yoga Myth #3: Yoga is too Easy/Boring

This is part three, of a three part series, debunking some common Yoga Myths. If you have a Myth you would like to share or challenge me to debunk, share it in the comments below. If these Yoga Myth articles inspire you to try your first Yoga class - click here to sign up for Yoga in Winnipeg.

“I just can’t get into Yoga, it’s too boooorrrrinnggg…..”. I'm going to break this Myth into two categories - Those who have tried a Yoga class before, and those who have not.

For those who have taken a Yoga class and ended up finding it very boring or too easy, there could be a couple reasons.

1. Maybe you went to a class that was too easy for you - was it a Restorative or Yin class? Was it mostly floor based stretching? A lot of very athletic people, that are used to more intense exercise, will likely find a more passive form of Yoga very boring (they will benefit GREATLY from it - but that’s another article). But if they went to a more active style class - Flow, Vinyasa, Ashtanga - they may find it a bit more challenging, stimulating, and up to their speed. Those kinds of classes are sometimes referred to as the "gateways" to the other styles of Yoga for those who are coming from a very athletic background. Once you get bit by the Yoga "bug" and want to learn more and keep feeling good, you can venture into some of the other styles.

2. Maybe you didn't jive with the studio/instructor. There are many different styles of Yoga studios and ways teachers approach the practice. No two instructors are the same, so maybe it just wasn't a good fit.

3. Maybe Yoga just isn't for you at this point in your life. I said it. I truly believe Yoga is for Everyone, but that doesn't mean that everyone feels the same way. Fair enough.

Choosing the right style of Yoga can make a big difference!

For those who have never tried Yoga and just have a perception that it is too easy or boring....don’t knock it til you try it! Choose a class that you think is appropriate for your fitness level, understand that going to one Yoga class means you've gone to one Yoga class, and that each class will be different. Leave your ego at the door and really pay attention to how your body feels during and after. I bet it will feel pretty good! Quick story: I used to teach a class at a fitness centre that was attached to an army reserve base. I primarily had military spouses and family members in my classes, while the military personnel were working out in the weight room next door. Every now and then, someone finishing up their heavy lift would walk by our room and get curious. One very athletic looking man decided to come on in and give our Yoga class a try. His exact words after coming out of one of the poses were "I thought Yoga was easy and just stretching - I am sweating!". Too easy? I think not ;)

Myth #2: You Have to "Calm your Mind" to Practice Yoga

This is part two of a three part series debunking some common Yoga Myths. If you have a Myth you would like to share or challenge me to debunk, share it in the comments below. If these Yoga Myth articles inspire you to try your first Yoga class - click here to sign up for classes in Winnipeg.

Yoga Cartoon By Gemma Correll

I've heard people say this many times - "I can't do Yoga because I just can't calm/empty my mind enough to focus".

Um, honestly….me too.

We have all seen the pictures of the calm Yogi sitting in meditation with his or her eyes closed, fingers in a Mudra, looking ever so peaceful.... but I bet at least half of them were thinking about what they were going to eat after that photo-shoot was finished. I'll be honest, sometimes I can totally focus in a Yoga class. I hear the teachers prompts to "be here now" and I am able to focus enough on the sensations in my body as I move through the poses to leave my worries behind for an hour. Other times, I don't even hear that prompt from the teacher because I am ruminating about something that happened the day before. Guess what? I am still getting a lot of benefits from moving through the practice. And take a second to re-read that last sentece - Yoga is a PRACTICE - so just keep practicing! The more you practice being mindful, being still, focusing on your breath, and keeping your attention in the present moment, the easier it may become.

If you are interested in learning more about meditation you may enjoy these Audiobooks (Links to Amazon Canada):

Meditations for Breaking the Habit of Being Yourself by Dr. Joe Dispenza

Total Meditation by Deepak Chopra M.D

Click here for the US links for some wonderful Meditation Audiobooks.

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In conclusion…. Please, don't let your "monkey mind" keep you from trying Yoga. Just keep showing up with all your worries and practice letting them go, even for a moment. You are still going to benefit from moving your body, taking those deep juicy breaths, and inviting yourself to relax, even if it's difficult some days, I promise.

Yoga Myth #1 - You Have to be Flexible to do Yoga

This is part one, of a three part series, debunking some common Yoga Myths. If you have a Myth you would like to share or challenge me to debunk, share it in the comments below. If these Yoga Myth articles inspire you to try your first Yoga class - click here to sign up for Yoga in Winnipeg.



Yoga can look different and still be as beneficial

“You have to be flexible to do Yoga” - This is probably the most common misconception and most commonly used "excuse" as to why people haven't tried Yoga. Unfortunately, this myth is reinforced by Social Media accounts of uber flexible Yogi's, and magazine covers showing poses by people who have very advanced practices. You do not have to try and look like those people. There are many, MANY, poses that do not require you to lift your leg over your head, extend your spine into a backbend, or stand on your head. You don't have to be able to touch your toes, we have blocks and belts for that. You simply don't have to DO anything you aren't comfortable doing. All you have to do is show up, be open, feel and move your body, and take some deep lovely breaths. And you know what?? After you've practiced for awhile (no set length of time, it's different for everyone) you will find you have more flexibility! That’s because Yoga is a practice that is meant to help increase flexibility (as well as balance and strength).

Yoga props from Amazon US

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Yoga props are there to help you access and modify poses.

So, let's agree to stop worrying about not being flexible enough to try Yoga. If you go to the right kind of class (maybe a Beginner Class), with a teacher that can assist you with modifications when necessary, and truly listen to your body while you practice (without trying to force yourself into what you think is a "picture perfect" shape), you will safely reap the many benefits from the practice. And as a bonus, you may be able to get closer to reaching your toes after a couple months!

Yoga Pose: Eagle Pose Part Two - Lower Body

I'm Baaaack!!! I must say that my vacation really worked to relax and re-charge my system! I am very excited to bring the second part of the Eagle Pose tutorial to you today - the lower body. As I shared in Part 1 (check it out here if you haven't already), Eagle pose can be very tricky. Today I'm going to show you how you can work progressively to move into this position, and provide some modifications to help you along the way. Keep reading for tips on moving into this yoga pose and watch the video at the end for some visual cues! 

Pose Difficulty: Beginner - Intermediate

Step One: Warm up your legs with Chair Pose (aka Utkatasana). Chair pose is the first step to moving into the pose so spend some time warming up those Quadriceps with a few repetitions of chair. I like to incorporate it into a flow with some forward bends to equally stretch and strengthen the muscles (see video for a warm up activity). 

Step Two: From your chair pose, keep your Left foot planted, and lift your Right foot off the floor. Keeping your knees bent, cross your Right leg over the Left, like you would if you were sitting in a chair. From here you have a few options:

Option 1: Bring your Right toes to a block (or the floor if the foot reaches) to help keep your balance (best option for Beginners or anyone who struggles with balance)

Option 2: Keep your Right foot in the air and work on your balance here. 

Option 3: Wrap your Right shin, ankle and foot behind the Left shin (see video). 

Step Three: Breathe and feel!

- No matter which above option you chose try and keep the hips level and in one line. 

- Keep bending the standing leg knee and grounding down through the standing leg foot. 

- Keep you gaze soft and steady on the floor in front of your to help with your balance.

- Try to bring your knees and elbow into the mid line of the body.

Try staying here for 5 - 10 deep breaths before untangling your arms and legs - giving everything a good shake out - and then moving to the other side! 

Note: In this pose, you always work with opposite arm and leg positions, so if the RIGHT ARM is UNDER the Left, the RIGHT LEG is OVER the Left.

PS...sorry for the video quality, it's not my best. I wont be using this camera again!