Can You Double Pigeon?

Pigeon is a great yoga pose to release tight hips helping to release the hip flexors, glutes, inner groin, the quads, and often relieving sciatica. This pose also helps relieve stress that we put on our hips from everyday stress. Just like we tense our upper backs when we are under tension so do our hips. This pose helps isolate those muscles in the hip area. You would think that there would be no other pose compared to regular pigeon. However, guess again! There is and it is called double pigeon. Double pigeon is also known as fire log pose, knee to ankle pose, and square pose. If you are already intermediate to advanced in pigeon and your hips are pretty flexible then you can always try to challenge yourself with double pigeon. Double pigeon is more intense and does require hip opening instead of causing your hips to open like regular pigeon does. There are also some slight differences. Double pigeon is good for the following:

• Stimulate the internal organs
• Stretch deep glutes
• Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis)
• Relieve impinged piriformis and alleviate sciatic pain
• Help with urinary disorders
• Helps with abdominal muscles

Unfortunately, if you suffer from lower back back, ankle issues, extreme tightness in the hips, or knee issues, this pose should not be attempted. 

To get into this pose, do the following:

1. Sit in butterfly, almost like indian style but your foot bottoms are connected to each other. 
2. Bring your left knee in front of your left hip with you left shin parallel to your pelvis and your knee bent to 90 degrees.
3. Using your hand, place your right ankle on your left knee. You want your shins stacked on top of each other. Try to bring them so they're parallel with each other. You'll know you're doing it right when you gaze down, and see that your legs make a little triangle.
4. Your knee may come up a little to high. However, that is alright. You can leave your leg in this position or use a block to assist you with that leg by propping it underneath the shin that is on top. 
5. If it feels comfortable, place your hands in front of your shins and walk them out as far as you can, folding your chest towards your legs. Move slowly because this pose can go from easy to intense with the slightest movement.
6. Try staying in this pose for the next few minutes. The longer you stay in a pose the more beneficial it is to you.
7. When you're done, slowly step your feet back to Down Dog and when you're ready, step your right knee forward and do the other side.

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