Seated Pigeon Pose or Ankle to Knee
- Sit tall near the front of the chair placing your right ankle over the left knee with the right knee opening to the side.
- If comfortable hinge forward from the hips placing your forearms gently onto the calf until you feel a gentle stretch in the outer right hip and thigh, be sure to take it slowly and not force this pose.
- Do not push directly into the knee joint.
- Hold for up to five breaths, repeat on the other side.
Important – If you have had a hip replacement, unless told otherwise by your doctor cross the right ankle over the left ankle for a much gentler stretch.
This pose is a great stretch to relieve tension in the hips and glutes, it can also help relieve lower back discomfort for when you are uncomfortable after siting for too long.
This can be done seated or standing & is probably one of the best-known yoga arthritis poses.
- If doing this seated, please repeat the leg positions for the above Seated Pigeon pose & add in sitting tall in the chair with good posture.
- The hands can be together at the heart center or raised with the shoulders staying relaxed down away from the ears.
- If you have had a hip replacement, please keep the leg down on the ground & cross only at the ankle.
See picture below, using the chair for support if needed. I have both feet on the ground here, you can also have your foot resting on the inside of the calf for an extra challenge if you choose.
Note: Poses to do can vary from person to person so it is always best to check in with your doctor or trained yoga instructor before taking a class.
Rachel is an E-RYT 200 yoga instructor with many years of experience both practicing and teaching yoga. Amongst many additional trainings she has also completed a 100-hour yoga therapy certification. Her focus is now on Chair Yoga and Fall Prevention for seniors and those with disabilities.
Rachel shares how she is constantly amazed at the difference yoga regularly makes in the lives of her senior yogis, many of whom are in their eighties and nineties and are still committed to their yoga practice.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.