Sit a lot? Try the elevated pigeon stretch for relief

Owing to our sedentary lifestyle, many of us face postural issues that impact our spine and legs. While daily physical activity is a must, not everyone may find as much time. This is where a simple elevated pigeon stretch can help you open up your tightened hamstrings, according to influencer Saloni A. “This is a great hip flexor exercise that helps open up your hip by stretching the front part. Do this exercise with each leg for 10 reps and add it to your stretching routine,” said Saloni.

The pigeon stretch, a prominent yoga pose, is an excellent exercise for enhancing flexibility, particularly in the hip region, concurred fitness expert Garima Goyal.

Steps to perform the pigeon stretch 

*To properly execute the pigeon stretch, begin in a plank position with your hands beneath your shoulders and your body in a straight line.
*Bring one knee forward towards the same-side wrist, positioning it outside the shoulder.
*The shin of this leg is ideally angled diagonally across the body, forming a shape reminiscent of a pigeon’s stance.
*Simultaneously, extend the other leg straight back, keeping it in line with your body.

When you use an elevation like a bench, it becomes an elevated pigeon stretch.

How it works

The pigeon stretch engages the muscles and connective tissues around the hips, which can often become tight or tense due to prolonged periods of sitting or other passive activities. “As you ease into the stretch, you may start to feel a deep sensation in the hip of the extended leg, indicating the stretch is targeting the hip flexors,” said Goyal.

Adjusting the angle and position of your front leg can vary the intensity of the stretch.

Goyal listed the points below:

*Experiment with bringing the foot closer to or farther away from the body, finding a position that challenges you without causing pain.

*You can also experiment with the angle of the front shin, exploring what feels most effective for your body. Personalising the stretch to your comfort level is crucial for safe and beneficial practice.

Here’s how stretching helps (Source: Getty Images/Thinkstock)

Beyond the physical benefits, the pigeon stretch can have a calming effect on the mind. “The focus required to maintain proper form and the controlled breathing associated with yoga can contribute to a sense of mindfulness and relaxation. Incorporating this stretch into a routine can be a valuable practice for both physical and mental well-being,” said Goyal.

As with any exercise or stretch, it’s essential to approach the pigeon stretch with awareness and respect for your body’s limits. If you have pre-existing health conditions or concerns, consult with a healthcare professional or fitness expert before incorporating new stretches into your routine.

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