Pigeon exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pigeon )

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Name of exercise  Pigeon
Other names of exercise Pigeon
Description of exercise Pigeon exercise, also known as the Pigeon Pose or Eka Pada Rajakapotasana, is a popular yoga pose that targets the hips and lower body. It involves sitting on the floor with one leg extended behind the body and the other bent in front with the knee pointing outwards. The extended leg is then lowered to the ground, creating a stretch in the hip and thigh muscles. This pose helps to improve flexibility and mobility in the hips, while also stretching the glutes and quadriceps. It can also help to alleviate tension and tightness in the lower back and improve overall posture. Pigeon exercise is often used in yoga classes and is suitable for all levels of fitness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in four point kneeling.
  • Slide one leg backward and extend knee.
  • Rotate other knee outward and place lower leg on floor near hips.
  • Exhale and let hips sink down toward floor while pushing chest forward.
  • Hold and repeat with other side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Abduction, External Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved blood circulation
  • Stronger core muscles
  • Better posture
  • Reduced stress and tension
  • Improved balance and coordination
  • Toned leg muscles
  • Increased range of motion in hips and shoulders
  • Improved digestion
  • Strengthened back muscles

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pigeon exercise should be avoided if you have any current injuries or pain in your hips, knees, or lower back. It should also be avoided if you are pregnant or have recently given birth. Additionally, if you have a history of knee or hip replacements, it is best to avoid this exercise. If you experience any discomfort or pain while performing the Pigeon exercise, stop immediately and consult with a doctor or physical therapist. It is important to listen to your body and avoid any movements that may aggravate existing injuries or conditions. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Listen to your body and do not push yourself beyond your limits
  • Keep your back straight and aligned throughout the exercise
  • Engage your core muscles to support your spine
  • Avoid jerky or sudden movements
  • Start with a modified version of the exercise if you are a beginner
  • Do not hold your breath while performing the exercise
  • Use a yoga mat or cushion to support your knees and hips
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Pigeon exercise is helpful in asthma
  • bronchitis
  • emphysema
  • hypertension
  • heart diseases
  • anxiety
  • stress
  • sciatica
  • lower back pain
  • digestive problems
  • insomnia
  • menstrual cramps
  • urinary disorders
  • prostate problems
  • constipation.

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    Frequently asked questions

     

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