Prenatal Yoga: Pigeon Pose Video
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Video:Prenatal Yoga: Pigeon Pose

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Pigeon pose in prenatal yoga is an excellent way to soothe sciatic pain and to open up your lower back. Learn the basics and ask your healthcare provider if you have any questions or concerns.See Transcript

Transcript:Prenatal Yoga: Pigeon Pose

Hi, my name is Heather Rice with and today we're here to talk about the pre-natal yoga pose Pigeon Pose. 

Proceed With Caution

When performing pre-natal yoga it is important to warm up first and not do anything beyond your physical limitations to avoid injury. It is also best to check with your specialist as he or she knows your health history best.

Avoid practicing this pose without support later in pregnancy, later within the second and third trimester. Depending on your body props are needed to ensure safety of knees, ankles and sacrum as connective tissues become more pliable during pregnancy.

Benefits of Pigeon Pose

Pigeon pose is beneficial to open the hips, help relieve sciatic pain, helps to open up the low back, and stretch the groin.

Performing Pigeon Pose

To get started, kneel on your yoga mat on all fours and pull your right shin towards the front of the mat. Align your right knee with your right hip or slightly wider. Be sure to flex your right foot in order to protect your knee.

Extend your back leg as far as you can to square your hips to the mat. If your right hip is then lifted off the floor, support your hip with a rolled towel or blanket to provide more support.  If you are later in pregnancy and have a larger baby you may find it more comfortable to bend your left leg out to the side and have your right hip on the floor. 

Once comfortable, you can hold the position with your chest lifted and hands pressing into the floor or fold down onto your forearms, block or blankets. Breathe slowly, deeply and with ease either in and out of the nose or in the nose and out of the mouth for a sighing relief.

To exit the pose, lift your chest and remove all props then slowly make your way back to all fours. Yoga takes time, dont be worried if you are challenged the first few times you do it. After a few sessions you'll experience more ease and notice and benefits.

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