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Are you suffering from chronic back pain and looking for a natural, effective solution? Look no further than the pigeon pose! Yoga has been praised for its numerous physical and mental health benefits, and the pigeon pose stands out as an exceptional posture for targeting and relieving back pain. Whether you’re a beginner or an experienced yogi, this guide will provide step-by-step instructions on how to properly perform the pigeon pose and explore the various ways it can help alleviate discomfort and tension in your back. So, grab your yoga mat, find a peaceful space, and let’s dive into the world of pigeon pose and its miraculous effects on back pain relief.
Pigeon pose is a familiar practice in yoga and is very good for health. This movement helps to reduce back pain and hip fatigue effectively. Learn how to do this pigeon pose with Thptlaihoa.edu.vn!
How to practice pigeon pose
Before doing pigeon pose (sitting pigeon), make sure you warm up your hips, back, and shoulders ! The warm-up will help warm up the body, helping to limit injury during exercise.
After you have finished warming up, do the pigeon movement according to the following steps:
Step 1 You get into table position , put your hands and knees on the ground, making sure your legs and arms are perpendicular to the floor.
Step 2 Next, inhale , bring your left knee forward and place it between your hands . Press the left foot close to the right hip, straighten the entire right leg , face the foot down to the end of the mat.
Step 3 Use both hands to swing your body straight forward . Raise your ribcage and extend your entire upper back . Then, inhale and reach your arms overhead, stretching the spine.
Step 4 Slowly exhale and bend your right knee , bring your foot up, and hold your right hand with your right hand.
Step 5 Rotate your right shoulder and slowly grab your right foot with your left hand. Both hands will now grasp the legs, slowly pulling the feet towards the top of the head.
Step 6Push your chest up as high as possible, lengthening your waist . Try to hold this pose for 5 breaths. Then, inhale, bring your hands up, lower your legs.
Step 7 Then, exhale and lower your arms , bringing your legs back to table pose . Next, lower your butt and sit into the diamond position , roll your back slightly and look down at your navel, relaxing the entire back.
Benefits of pigeon pose
The pigeon pose will help you open up your hip bones , helping you to have the apple hip shape you’ve always wanted.
When performing this movement, your thighs, hips, and back muscles will be stretched to the fullest extent, helping the muscles to relax, your body will be reduced pressure when you sit too much.
Besides, this movement also helps you massage the entire internal system effectively.
Source: Savary Yoga & Dance
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In conclusion, practicing pigeon pose in yoga can be an effective way to relieve back pain. By stretching and opening up the hips, this pose helps to release tension and tightness that can contribute to back discomfort. Additionally, pigeon pose can also promote proper alignment and posture, which further alleviates strain on the back. However, it is important to approach this pose with caution and listen to your body’s limits to avoid any potential injury. Incorporating pigeon pose into a regular yoga routine, along with other complementary exercises and stretches, can provide significant relief for back pain and contribute to overall wellness.
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