Pigeon Pose: Friend or Foe?

Yoga Meets Movement Science

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the ins and outs of pigeon pose.

Points of discussion include:

• A description of the anatomy and biomechanics of pigeon
• The different variations of pigeon pose and their unique effects on the body
• Is pigeon pose risky for the front knee?
• The relationship between pigeon pose and the piriformis muscle of the hip
• Do we ever realistically stretch one muscle in isolation?
• Is pigeon pose a good treatment for sciatica?
• Should the front shin be parallel to the front edge of the mat in pigeon?
• Should we flex the foot to protect the knee in pigeon?
• Are active variations of pigeon superior to traditional passive pigeon?
• Is pigeon pose the main form of “hip opener” that we practice in yoga?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Free yoga class from Jenni: “Pigeon is Our Friend”! (Through 6/30/22)

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

YouTube video: Does Flexing the Foot Protect the Knee in Pigeon Pose?

Research article: Is it painful to be different? Sciatic nerve anatomical variants on MRI and their relationship to piriformis syndrome

Podcast episode: Do We Store Emotions in Our Hips?

Podcast episode: Stretching Myths & Stretching Facts w/ Greg Lehman

Blog Post: Physical Touch in Yoga: Do Teachers & Students Agree?

Blog Post: End-Range Training: Does Closing the Gap Between Active and Passive ROM Prevent Injuries?

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

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