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mrsdesireedickens

Pigeon, Camel, Spine Help

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So I need some help making sure my form is correct. When in pigeon pose for example, where exactly should my front leg be, i.e straight out, to the side a bit and if so how much? Like should I be resting on the shins or side of leg? Next, in camel pose, I have seen people tilted back and straight. How should my back be? Should i be engaging my core and pelvic muscles, tilting my pelvis forward or backwards? Spinal compression, what exactly does that mean, no compression in the spine?

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So I need some help making sure my form is correct. When in pigeon pose for example, where exactly should my front leg be, i.e straight out, to the side a bit and if so how much? Like should I be resting on the shins or side of leg?

Hi and welcome to the site.

This sounds like you are just learning this pose? Finding a good teacher is likely the best idea to help with this.

 

Pigeon pose (Eka Pada Rajakapotasana) will severely damage the knees if it is not done correctly, please take this seriously. Pigeon pose is dependent on open or flexible hips. The hip joint is many times stronger than the knee joint. If the knee gets caught out of proper alignment between the lower leg on the ground and a tight hip the knee will get injured. The safest way to have the knee in this pose is with the knee joint closed. This means have the calf - lower leg pressing against the thigh as much as comfortable. We never want any twisting at the knee joint. No pain or pressure at the knee either. A bolster under the hips will make this pose much less intense. Over time the hips will open up and the lower leg can be moved out some.

 

Keep in mind you have just received some advice over the internet. Be cautious and take the time to learn this pose and all the poses carefully.

 

Here are a couple of links to help get started. The one that is titled Lotus Hips is not a mistake, it is very helpful. But be very cautious with Virasana (Hero pose) as the same warnings apply.

http://www.mindbodygreen.com/0-7339/how-to-do-pigeon-pose-the-right-way.html (the video at the bottom of this page is very worthwhile)

http://www.yogajournal.com/article/beginners/pigeon-pose/

http://loveyogaanatomy.com/yin-yoga-for-lotus-hips/

 

And a couple of yoga injury links

http://greatist.com/fitness/common-yoga-injuries-prevention-treatment

http://preventyogainjury.blogspot.ca/2013/02/3-things-you-must-do-to-keep-you-knees.html

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