Modify Sleeping Pigeon Pose if needed to fi nd safe alignment for your body.
Strengthen your legs, a
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YOGAPEDIA
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If the stretch in your hip
is too intense ...
TRY bringing your elbows to the floor. When
your arms are active and your elbows are
raised off the floor (as shown on page 27),
the majority of your weight is sinking into your
pelvis. For some students, this is too intense.
Bringing your elbows to the floor and lifting
gently through your chest distributes some
of your weight into your upper body and
decreases the intensity of the posture. You will
receive the exact same benefits in this variation,
and you may be able to hold the pose even
longer!
If your front knee hurts,
or to decrease the stretch
in your outer hip ...
TRY placing a bolster under your front hip,
thigh, and knee. Then, bring your front shin
forward until it’s parallel to the front of your
mat, dorsiflex your ankle (i.e. bring your toes
toward your knee), and slide your rear leg
toward the back of your mat.If your front sitting bone does
not lower to the floor ...
TRY placing a block, blanket, or bolster under
the sitting bone of that leg. Supporting your
sitting bone will allow you to release the
weight of your body and will increase your
comfort in this posture; you’ll thus be able to
breathe more deeply and easily, producing a
calming effect on your nervous system. To do
this, simply come into Sleeping Pigeon and
slide the prop between your sitting bone and
the floor. Prop yourself up on your forearms;
use as much height as you need in order to
klilldfltdithBALANCED BODY AND MIND
In this practice, focus your attention on sama, the Sanskrit word for ‘equal’ or ‘same’. Sama can be thought of as a physical attribute,
such as when the demands of a posture are evenly distributed throughout the entire body. It can also be thought of as a mental quality,
like when you stay calm and focused in a challenging situation, on or off your mat. As you practice Sleeping Pigeon and its
arm-balance version, Eka Pada Galavasana, you’ll easily experience the physical expression of sama. But even more, you’ll be
challenged to maintain mental equilibrium: You’ll likely have to resist overreacting if the posture is difficult for you. So, remember,
you’re practicing on three levels: You’re working to develop the posture itself; you’re working to use your whole body evenly;
and you’re working to keep your mind present and composed.Gomukhasana (Cow-Face Pose)
Benefit
Complements Sleeping Pigeon by stretching your abductors, or outer hips;
prepares your hips for the demands of Eka Pada Galavasana.
Instruction
Come to all fours in the middle of your mat. Lift your right knee and bring it behind
your left leg and to the outside of your left knee. Your left knee will stack atop
your right knee. Staying on your hands and knees, wiggle your feet away from
each other until they’re slightly wider than your hips. Slowly lower your hips
to the floor between your feet. If your hips are not able to lower to the floor –
or you feel discomfort in your knees – sit on a block or folded blanket. Finish
the transition into the posture by walking your hands forward and lowering
your torso into a forward bend. Take 5 to 6 breaths before switching sides.