Supine Pigeon Pose For Beginners

Supine pigeon pose, also known as reclined pigeon pose or supta kapotasana, is a gentle hip opener that can help stretch the hips and lower back. This pose is typically done as a restorative or therapeutic pose, and is suitable for all levels of yoga practitioners.

Here's how to do supine pigeon pose:

1. Lie down on your back with your knees bent and feet flat on the ground.

2. Bring your right ankle to your left thigh, just above the knee. You can use a strap or a belt to help bring your foot closer to your body if you have difficulty reaching.

3. Gently press down on your right thigh to deepen the stretch. You can also use a block or pillow under your right thigh for support.

4. Keep your arms by your sides or extend them out to the sides, with your palms facing up.

5. Hold the pose for a few breaths, focusing on relaxing your hips and lower back. You can also try rocking gently from side to side to help release any tension in your hips.

6. To come out of the pose, gently release your right ankle and straighten your legs. Take a moment to rest in corpse pose, then repeat on the other side.

Remember to always listen to your body and only do poses that feel comfortable for you. If you have any concerns about your physical health or any specific conditions, it is always a good idea to consult with your healthcare provider before starting a new exercise routine.