Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

256 • PART III: YogA foR EduCATIng foR SElf-REgulATIon And EngAgEmEnT

Pigeon Pose

Pigeon Pose is considered a hip stretching pose (Flynn, 2013). It stretches the gluteus
muscles, groin, and hamstrings, while elongating the back (Flynn, 2013). It can be done
as Half Pigeon Pose, with one leg directly behind the student. Or as Double Pigeon Pose
with both legs stacked on top of each other, ankle on knee on each side. To modify the Half
Pigeon Pose, place a block under the thigh of the bent leg to give more support for the
hips. To modify Double Pigeon Pose, place a block under the external side of each thigh
for support

PoSE 11.27 HAlf PIgEon PoSE

Pose Half Pigeon Pose

Instruct From Downward Facing Dog, step

your right foot forward and

heel-toe your foot over to the left

side. Drop your knee to the right so

your shin is parallel to the front edge

of your mat. Place a block under your

right thigh. Press into your hands to

square your hips, drawing your left

leg directly behind you, pressing the

top of your foot into your mat and

then release it to the floor. If it feels

okay slowly walk your hands forward

coming to a fold over your right

leg, or use a block to support your

elbows.

Anchor

Point

Your hips. The focal point is forward

if arms are straight and chest is lifted,

directly to your mat and down if

folded forward, or eyes closed with

internal awareness.

Breath

Work

Work for gentle, natural breathing.

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Walsh, 2008.

Seated forward fold Pose

Seated Forward Fold is a calming pose (Flynn, 2013; Harper, 2013). It is also called Sandwich
Pose (Herrington, 2012). This pose stretches the back side of the body from the heels to the
neck (Flynn, 2013). To modify the pose, provide the students with a strap. Place the strap
around the feet and hold the strap with both hands. One-Legged Forward Fold can be more
accessible for those with tight hamstrings.