Reclined Pigeon Pose Modifications for beginners

Hello loves, in this video I’m going to talk about reclined pigeon pose and the common errors I see. Mostly the head being tilted back and/or unsupported. While this is a great variation of pigeon pose for beginners it can still cause some issues and many end up with neck or back pain, so support your body with modifications using yoga props! Try these tips during your next practice for some ease and peace in the pose!

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Reclined Pigeon Pose Modifications

When we think about reclined pigeon pose the legs are in a figure four and the hands hold around the thigh. It’s a great stretch for the hips. However, for many, even this can be kinda icky.

Things that can go wrong are when we struggle to grab the thigh with our hands and instead compensate. Usually, this presents as lifting the upper back and head away from the floor. Then to get the head back to the floor we crank the neck back. Yuk!

So let’s look at a few reclined pigeon pose modifications for beginners. The first one is to use a yoga strap around the thigh. This mimics longer arms and allows the upper torso to stay down. If you don’t have a strap try supporting your head on a yoga block so your neck isn’t cranked back into extension while the rest of the spine is in flexion.

These are two quick and easy reclined pigeon pose modifications you can try in your next practice! Let me know if it helps!

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Questions

• How do you feel in reclined pigeon pose?
• Which reclined pigeon pose modifications work for you?
• Are there any other poses you are struggling with?