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Hands On Adjustments Artwork
Season 4 - Episode 8

Pigeon Pose

5 min - Tutorial


Rosemary, with the help of Lori, explores Pigeon Pose—fundamental alignment and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

About This Video

Mar 16, 2019
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We are going to look at pigeon. I want to say that, of course, if your student is pretty far up off the earth in this pose, it's always beneficial to slide blanket, bolster, block any combination of props underneath that right hip glute area or whichever leg is forward. Lori is pretty flush to the earth, but if that's not the case, definitely use props. As you're ready, come on in. All right, so this is relatively similar to child's pose. We want to ground the hips and lengthen the spine. So I'm going to come behind Lori and get a nice deep squat. I'll start with my right hand on her sacrum and take my left hand right around her middle back. And similar to child's pose, my right hand is kind of rooting, pressing down, and my left hand is extending her spine and deepening her into the fold. Okay. And then I'll take my left hand to her upper left hip glute area and my right hand to right hip glute area and press back and down and give that a few breaths. And then one other variation, I'm moving my left hand or sacrum for stability, taking my right hand to her right thigh, fingers out. And then as my hand roots, I'm kind of gently pressing down, but also out a bit.

All right. And giving her a few breaths there. And then easing off of her thigh with my right hand and I'll come back and reconnect with her hips and sacrum, kind of stabilize the pose and the adjustment again, right hand to sacrum, and again to the back of her heart, just reconnecting with that length. And like child's pose, it can be sweet to, of course, deepening as she exhales. And then just kind of wash that all away. Thank you, Lori. Play with that. It can be an incredible assist to help open through the hips and enjoy the posture. Namaste.


Kate M
2 people like this.
What exactly is the energetic "sweeping" action after you've completed your assists?
Rosemary Garrison
This is a great question, Kate. I believe I speak to it in the Principles of Adjusting or elsewhere in this series. For now... this "sweeping" action came intuitively to me after years of adjusting. It's a massage technique I learned years ago that is said to be soothing for the recipient. For me, as we translate it to yoga, it feels as though it helps clear some of the energy that the adjustment helps liberate. Let me know if you try it... and how your students respond.

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