What is Pigeon Pose?

Peaceful Pigeon Pose is a yoga restorative pose that is a deep hip stretch for children.  If your child has tight hips, a gentler variation is doing this simple stretch on your back.  This is a pose that is usually done at the end of a yoga class when hips are more open; thus, it may be better for you child to begin with the modified pigeon on their back and then move to the full version.  Afterwards discuss the two versions of pigeon with your child and see which one resonated with them and why. 

What are the Benefits?

Peaceful Pigeon stretches the hips, glutes, hamstrings and groin.  Peaceful pigeon pose opens the hips.  Pigeon pose promotes inner peace.  It reduces stress and tension. 

What to Say.

• We are going to be Peaceful Pigeons.  Lay on your back and cross one ankle over the opposite knee.  Making a figure four.  Flex your toes.
• Now lift your knees up.  Thread your arms through the triangle between your legs and clasp your hands around the back of your leg.
• Breath in and out for 5 breaths. 
• Bring knees together and rock side to side for a moment before switching sides. Notice how you feel. 
• We are going to be Peaceful Pigeons one more time, but in this version our pigeon is going to sit up tall and puff out his chest. 
• Begin in Down Dog.  Bring your right knee forward toward your right hand.  Angle your knee to the right and slide your shin forward as much as comfortable. 
• Extend your left leg out long behind you.  Try to not lean to one side or the other. 
• Take a deep breath in as you sit up tall.  Breath in and out for three breaths. 
• Tuck your toes and come into Down Dog for a moment before switching side.  Notice how you feel. 

Peaceful pigeon can be done on the ground, in a hammock, or even facing a friend! If your child has tight hips or just needs a little stress reduction sign them up for one of our aerial yoga + mindfulness 12-week session!