Reclined Pigeon Pose for Beginners – 15 Minute Floor Yoga Laying Down

This month for my Patrons we worked on standing pigeon pose. A challenging balance pose! But for our warm-up we did 15-minute floor yoga routine, that included reclined pigeon pose. This short class is based on that warm-up. These poses are all on the floor laying down. Perfect for beginners, or on those days when you just need less and more rest!

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Reclined Pigeon Pose for Beginners

For this yoga class on the floor we are on our backs with knees bent and feet on the floor. Before doing reclined pigeon pose we still need to warm up. So start with a couple of mobility exercises like arch and flatten and windshield wipers.

After a few easy glute bridges bring a yoga block under your left foot. Draw the right knee in and circle around the hip a few times before placing the ankle across the left knee, like a figure 4. From here do a few crunches, bringing the figure four legs towards the head as you lift the head and shoulders.

Then, keeping the figure four, begin a few single-leg glute bridges. Next we take the stretch of Reclined Pigeon Pose for Beginners bringing the legs into the chest and holding around the left thigh.

If you want more of a challenge extended the left leg. Hold for a few breaths, then release, and repeat everything on the other side.

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Want more?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel. Remember you can get your reminder to practice more with my “do more yoga” t-shirt.

Questions

• Is regular pigeon a pose you struggle with?
• Have you tried standing pigeon pose?
• Are you open to doing less in your practice?