1 00:00:00,000 --> 00:00:02,402 - Hey everybody, and welcome to Yoga With Adriene. 2 00:00:02,402 --> 00:00:04,872 I am Adriene, and today we are going to learn 3 00:00:04,872 --> 00:00:08,742 one of my favorite poses: Pigeon or One-Legged Pigeon. 4 00:00:08,742 --> 00:00:10,677 Super yummy posture, I know I say that a lot, 5 00:00:10,677 --> 00:00:13,947 but it really is a yummy posture. 6 00:00:13,947 --> 00:00:16,039 Sorry, I can't stop saying yummy. 7 00:00:16,039 --> 00:00:18,051 Let's hop on the mat, and learn Pigeon. 8 00:00:18,051 --> 00:00:21,487 (upbeat music) 9 00:00:29,229 --> 00:00:31,865 Okay so we're going to begin on all fours. 10 00:00:33,567 --> 00:00:36,703 And I'm going to take my left toes, 11 00:00:36,703 --> 00:00:39,339 extend through my left leg, take a deep breath in. 12 00:00:40,411 --> 00:00:41,638 Spreading through the toes, 13 00:00:41,638 --> 00:00:43,510 and on an exhale I'm going to carve a line 14 00:00:43,510 --> 00:00:47,114 with my left knee all the way up towards the front of the mat. 15 00:00:47,114 --> 00:00:48,248 You can also come into this posture 16 00:00:48,248 --> 00:00:49,716 from Downward Facing Dog, 17 00:00:49,716 --> 00:00:52,119 but today I'm gonna take it nice and slow. 18 00:00:52,119 --> 00:00:54,855 I'm gonna take my right toes now draw a line straight down 19 00:00:54,855 --> 00:00:57,090 towards the bottom edge of my mat. 20 00:00:57,090 --> 00:01:00,727 Now I'm kind of in a half-split here, One-Legged Pigeon. 21 00:01:00,727 --> 00:01:03,130 From here I'm gonna press up and out of my fingertips. 22 00:01:03,130 --> 00:01:05,565 So I'm already beginning to create a little bit of support 23 00:01:05,565 --> 00:01:07,768 in my spine so I'm not just collapsing into my hips 24 00:01:07,768 --> 00:01:10,003 or collapsing into my bones. No dead weight. 25 00:01:10,003 --> 00:01:14,780 But I'm maintaining that lift in the heart here, that open chest. 26 00:01:15,876 --> 00:01:20,204 Now, I'm gonna take my attention to my left heel, my left foot. 27 00:01:20,204 --> 00:01:23,350 I'm going to slowly walk my left foot 28 00:01:23,350 --> 00:01:26,320 towards the right edge of the mat, nice and slow. 29 00:01:26,320 --> 00:01:29,756 All the time in yoga, and in life, 30 00:01:29,756 --> 00:01:31,331 but really especially here, 31 00:01:31,331 --> 00:01:35,796 I advise you to go nice and slow and be mindful. 32 00:01:35,796 --> 00:01:40,500 So let the pose unfold, no dropping into anything here. 33 00:01:41,702 --> 00:01:44,338 Left toes are crawling towards the right edge, 34 00:01:44,338 --> 00:01:47,107 and it's here that I maybe come into my palms, 35 00:01:47,107 --> 00:01:49,509 and I bring my awareness now to the left hip. 36 00:01:49,509 --> 00:01:52,112 I'm not forgetting about this right leg, okay? 37 00:01:52,112 --> 00:01:53,647 In my opinion we often just kind of forget 38 00:01:53,647 --> 00:01:55,569 about this leg when we can really engage 39 00:01:55,569 --> 00:01:58,952 through the top of this right foot supporting. 40 00:01:59,553 --> 00:02:01,555 I'm opening up through the right hip crease 41 00:02:01,555 --> 00:02:03,611 and then I'm finding that external rotation 42 00:02:03,611 --> 00:02:04,891 in the left hip. 43 00:02:04,891 --> 00:02:08,428 So I have two things going on in each leg. 44 00:02:09,129 --> 00:02:12,065 I'm breathing, finding that lift in the heart. 45 00:02:12,065 --> 00:02:14,401 Now if you're nowhere near this, 46 00:02:14,401 --> 00:02:15,769 I wasn't always able to drop 47 00:02:15,769 --> 00:02:19,673 into this deep of a posture here, 48 00:02:19,673 --> 00:02:21,008 so a couple things: 49 00:02:21,008 --> 00:02:22,309 You can stay lifted. 50 00:02:22,309 --> 00:02:24,611 Again that's why I'm maintaining this 51 00:02:24,611 --> 00:02:28,048 space in the chest and this kind of integrity 52 00:02:28,048 --> 00:02:30,443 from the crown of the head to the tip of the tailbone 53 00:02:30,443 --> 00:02:32,352 is important so that we're not just dropping in, 54 00:02:32,352 --> 00:02:36,189 straining anything in the knee or in those hips. 55 00:02:36,189 --> 00:02:39,259 We can use a block here to stay up. 56 00:02:39,259 --> 00:02:41,895 This may be the pose for a long time for you, 57 00:02:41,895 --> 00:02:45,389 breathing slowly again, releasing into the posture, 58 00:02:45,389 --> 00:02:48,835 letting it unfold rather than driving it in. 59 00:02:48,835 --> 00:02:51,738 You can have the block at any level. 60 00:02:51,738 --> 00:02:54,374 Sometimes if you don't have a block you can use the wall. 61 00:02:54,374 --> 00:02:59,279 Just kind of a little steady support. 62 00:03:01,915 --> 00:03:03,250 I might just stay here. 63 00:03:03,250 --> 00:03:06,119 Breathing, softening on the exhale. 64 00:03:06,119 --> 00:03:08,955 Keeping the heart lifted on the inhale. 65 00:03:08,955 --> 00:03:10,957 To go a little further, again, I'm going to bring my awareness 66 00:03:10,957 --> 00:03:14,394 to the front of that right hip crease. 67 00:03:14,394 --> 00:03:15,529 Come onto my fingertips here. 68 00:03:15,529 --> 00:03:18,899 I can keep my block there for the next step. 69 00:03:18,899 --> 00:03:20,797 I'm gonna want to make sure that I don't roll 70 00:03:20,797 --> 00:03:23,670 onto my outer edge of the hips. So right now I'm letting you see 71 00:03:23,670 --> 00:03:25,572 the opening of the right hip crease, 72 00:03:25,572 --> 00:03:27,307 but in a second I'll switch and we'll look 73 00:03:27,307 --> 00:03:28,942 at this external rotation of the hip. 74 00:03:28,942 --> 00:03:32,923 But for now, I'm trying to stay centered here, pressing into the 75 00:03:32,923 --> 00:03:35,281 top of that back foot for a little stability. 76 00:03:36,657 --> 00:03:39,207 And then I believe, (laughs), I believe 77 00:03:39,207 --> 00:03:40,477 I believe! 78 00:03:41,721 --> 00:03:44,524 I'll begin, I don't know why I said believe, 79 00:03:44,524 --> 00:03:47,375 I'll begin to slowly melt the heart down. 80 00:03:48,947 --> 00:03:50,634 I can just bring the palms to the mat, 81 00:03:50,634 --> 00:03:52,799 again, using my arms to support, 82 00:03:52,799 --> 00:03:56,570 or maybe in time I come to the forearms. 83 00:03:56,570 --> 00:03:57,971 Voilà! 84 00:03:57,971 --> 00:04:02,109 Maybe in time I come to rest all the way on the forehead. 85 00:04:02,109 --> 00:04:05,712 Again, in time, letting the pose unfold, 86 00:04:05,712 --> 00:04:09,149 or use my block or any of those steps along the way. 87 00:04:09,416 --> 00:04:10,554 It's nice sometimes, a little restorative 88 00:04:10,554 --> 00:04:12,246 to rest the forehead. 89 00:04:13,520 --> 00:04:14,988 Couple of extra action points: 90 00:04:14,988 --> 00:04:16,756 We already talked about keeping 91 00:04:16,756 --> 00:04:19,826 that engaging quality in the back leg. 92 00:04:19,826 --> 00:04:21,294 Same thing with this foot here. 93 00:04:21,294 --> 00:04:23,530 Keep a little bit of a brightness. 94 00:04:23,530 --> 00:04:24,931 My buddy Chris Shea always asks me, 95 00:04:24,931 --> 00:04:26,399 "What do you mean by brightness?" 96 00:04:26,399 --> 00:04:27,434 I mean the little bit of energy, 97 00:04:27,434 --> 00:04:31,438 a little bit of awareness in that left foot. 98 00:04:31,438 --> 00:04:34,217 This will protect the knee, keep everything engaged. 99 00:04:36,510 --> 00:04:40,407 Often you'll see, especially with the internet these days, 100 00:04:40,407 --> 00:04:42,983 you'll see people with a nice open 101 00:04:42,983 --> 00:04:44,785 leg here, kind of right angle. 102 00:04:44,785 --> 00:04:48,889 That's fabuloso if you're very flexible in your hips. 103 00:04:50,390 --> 00:04:51,825 Be mindful of where you're at. 104 00:04:51,825 --> 00:04:55,552 Maybe drawing this heel in as close as the groin 105 00:04:55,552 --> 00:04:59,900 to begin and then slowly, slowly in time, 106 00:04:59,900 --> 00:05:02,536 again, letting it unfold, walking it out. 107 00:05:02,536 --> 00:05:03,570 And just seeing where you're at. 108 00:05:03,570 --> 00:05:06,370 Keeping those shoulders drawing down and away from the ears. 109 00:05:06,370 --> 00:05:09,109 Shoulder blades in and together, 110 00:05:09,109 --> 00:05:11,978 and then finding your Pigeon Pose. 111 00:05:11,978 --> 00:05:14,214 I'm gonna press into the palms to come up. 112 00:05:14,214 --> 00:05:15,415 I'm going to curl my back toes under, 113 00:05:15,415 --> 00:05:16,449 come back to all fours. 114 00:05:16,449 --> 00:05:19,019 I can take a quick Downward Dog here if I like. 115 00:05:19,019 --> 00:05:20,821 I just wanna show the other side 116 00:05:20,821 --> 00:05:24,257 by extending the right toes out. 117 00:05:24,257 --> 00:05:26,524 And then carving a line with the right knee in. 118 00:05:28,328 --> 00:05:30,587 I'm staying on the center line here as I allow 119 00:05:30,587 --> 00:05:33,333 my left toes now to go towards the back edge of the mat. 120 00:05:34,201 --> 00:05:37,671 And again, breathing into that left hip crease, 121 00:05:37,671 --> 00:05:41,498 and then I slowly start to inch my right toes out 122 00:05:41,498 --> 00:05:43,443 towards the left edge of the mat. 123 00:05:43,443 --> 00:05:44,878 And then each side is different of course, 124 00:05:44,878 --> 00:05:46,513 so be mindful of that. 125 00:05:46,513 --> 00:05:48,475 Again, I can use the block here 126 00:05:48,475 --> 00:05:50,713 or the wall for a little support. 127 00:05:52,319 --> 00:05:54,754 Keeping the heart lifted here, long belly, 128 00:05:54,754 --> 00:05:56,623 shoulder blades in, together and down. 129 00:05:56,623 --> 00:06:00,431 If this hip starts to externally rotate over, 130 00:06:02,095 --> 00:06:06,290 maybe lift up a little bit so we can start to unfold that space. 131 00:06:06,900 --> 00:06:08,235 So if we're just kind of hanging on the hip 132 00:06:08,235 --> 00:06:09,970 we're kind of cheating ourselves a little bit 133 00:06:09,970 --> 00:06:12,639 of the stretch, of the opening. 134 00:06:12,639 --> 00:06:15,208 So maybe come up a little bit. 135 00:06:15,208 --> 00:06:17,777 Engage the belly, navel to spine. 136 00:06:17,777 --> 00:06:21,681 Opening the chest, drawing the shoulders down. 137 00:06:21,681 --> 00:06:25,252 We can also take a block and bring it to the hip here 138 00:06:25,252 --> 00:06:27,587 for a little support. Ooh that is great. 139 00:06:29,319 --> 00:06:32,025 Long, smooth, deep breaths. 140 00:06:32,025 --> 00:06:34,261 Or I can keep my block here for stability 141 00:06:34,261 --> 00:06:37,931 and use a blankie to kind of support here, 142 00:06:37,931 --> 00:06:41,067 lifting the earth up to my hip, top my bum. 143 00:06:43,860 --> 00:06:46,973 And then same thing here, keeping the chest open, 144 00:06:46,973 --> 00:06:49,886 I can find what feels good, ding! 145 00:06:49,886 --> 00:06:52,746 Finding what feels good for your forehead on the block. 146 00:06:52,746 --> 00:06:56,483 Maybe coming to the forearms in due time. 147 00:06:57,217 --> 00:06:58,685 Maybe you're rockin' and rollin' today 148 00:06:58,685 --> 00:07:00,287 gonna bring the forehead all the way down 149 00:07:00,287 --> 00:07:02,022 and find a mudra. 150 00:07:02,422 --> 00:07:07,093 Just experimenting but being mindful no matter what. 151 00:07:09,362 --> 00:07:13,833 Same thing here, I press into the palms. 152 00:07:13,833 --> 00:07:16,503 Lift back to all fours to come out, 153 00:07:16,503 --> 00:07:20,073 and then send it back, Extended Child's Pose. 154 00:07:21,241 --> 00:07:23,977 Aww, perfect. 155 00:07:25,779 --> 00:07:30,083 That was One-Legged Pigeon or Pigeon Pose. 156 00:07:30,083 --> 00:07:33,253 Great hip opener, great heart opener. 157 00:07:33,253 --> 00:07:35,121 I love Pigeon. 158 00:07:35,121 --> 00:07:37,390 It's also the name of one of my favorite songs 159 00:07:37,390 --> 00:07:40,694 from one of my favorite bands, Tennis. 160 00:07:40,694 --> 00:07:42,762 "Pigeon", it's a good song, check it out. 161 00:07:42,762 --> 00:07:43,963 If you have any questions or comments 162 00:07:43,963 --> 00:07:46,266 please leave it below in the comment box. 163 00:07:46,266 --> 00:07:48,034 I love hearing your feedback. 164 00:07:48,535 --> 00:07:49,836 If you haven't subscribed to the channel, 165 00:07:49,836 --> 00:07:52,539 subscribe to the channel already! 166 00:07:52,539 --> 00:07:54,841 Hop on the newsletter bandwagon 167 00:07:54,841 --> 00:07:56,776 and Like us on Facebook if you haven't already 168 00:07:56,776 --> 00:07:58,211 so you don't miss anything. 169 00:07:58,211 --> 00:08:01,581 Thank you so much. Enjoy Pigeon, and Namaste. 170 00:08:02,444 --> 00:08:07,844 (upbeat music)