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MERMAID YOGA: SUPINE PIGEON (EYE OF THE NEEDLE)

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WITH LAURA GONZALES

Laura is a qualified Yoga teacher, read more about her in her profile.


 

SUPINE PIGEON (EYE OF THE NEEDLE)

HOW TO GET INTO THE POSE:

Start on your back with your feet parallel on the ground, knees bent, thighs hip distance apart.

Take your right ankle and cross it over your right thigh. Make sure that you foot is off your thigh, think solid part of your ankle (not foot or ankle joint) crossing over.

Flex your right foot by turning your toes towards your right knee, this will help protect your knee joint. If this is enough for you, stay with the left foot on the ground (you’ll know its enough if it feels like a strong stretch). Otherwise keeping the ankle crossed over start to draw your left thigh in towards your chest while interlacing your hands around the back of your left thigh.

One arm will go on the outside of your left leg while the right arm will thread through the space between your right and left leg (hence thread the needle name).

To get deeper still (as pictured) you can interlace your hands around your left shin, but be sure that you maintain your shoulders and head relaxing into the mat.

Stay here for several breaths or up to a few minutes, this is a good pose to stay in for a bit longer. Then transition to the other side and repeat.

BENEFITS:

Supine Pigeon is a great stretch for outer hips whilst releasing the low back. Quite often tight hips can be a source of low back pain, this is one of my favourites to help unlock the hips and low back and because it is a more passive pose you can stay in it for longer and get deeper.

This pose can be used on its own as a hip opener, as a preparatory pose for full pigeon pose, or for those with knee issues (be sure to keep foot flexed) who find discomfort in full pigeon pose. Enjoy!


DISCLAIMER * Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP. 

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