Pigeon Pose Stretch for Back and Sciatica Pain by Upland Claremont Chiropractor

Pigeon Pose Stretch for Back and Sciatica Pain by Upland Claremont Chiropractor


– [Instructor] So
Destiny’s going to demonstrate the three steps of the Pigeon Pose: Beginner, intermediate and also the full Pigeon Pose, so to help understand how to stretch, which one’s going to stretch, which muscle? Turn around. The lower back, so point
to your lower back. And right hip, and also right
glute, and also right leg. When pain goes down the
leg we want to make sure we get this loosened up. Alright, so let’s go right to the chair. The easier one, where
you bring your right leg ankle over your left knee. That point, you’re going to
pull up a little bit to cause more of a stretch in that glute, piriformis area on the hip. That point, relax after 10 seconds, bring it down and go about
probably two to three times for 10 seconds up, hold it,
then relax for five seconds so that can get your overall
stretch and movement. This second part going
on the actual table. And then she can demonstrate,
too, how to do on the table. At that point it’s more of
a stretch, and you can put more weight behind you. At that point your body can actually stretch it further over. This pose let’s you go into
in one more time. Let’s show them the
beginning, there we go. Definitely want to stay up, that puts a pulls off
pressure from your lower back, more of a hip-stretch again, too. And the last part’s to go to the floor. This is the Full Pigeon Pose. We can start first,
okay start right there. Okay, don’t move. At that point you want
to be on your hands. Up on your outside foot, is that right? – Yeah. – [Instructor] Yep, and
then you want to bring that foot back, so straight
back with the back leg. Now go ahead. Turn that front foot to the side, so you’ll be on your outside ankle. Try to get on the outside leg, at that point sit up
first, all the way up. Feel that stretch. So overall, get a right
angle with your front leg, back leg is straight
back, with the heel… Good, heel up. Overall here. If you’re comfortable here
then come down to your actual forearms. You can even come down all the way down. Feel that full stretch on that piriformis on this right-side hip area. Loosen things up. Relieves that sciatic pain,
and also lower-back pain, too. Thank you, Destiny, wave. Very good. (♪ “What the Price” by Migos)

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