28/05/2025
Hey Tri-Fam! As a yoga teacher and triathlete myself, I know how crucial hip mobility is for performance and injury prevention in our sport. Today, let's dive into a game-changer of a pose: Pigeon Pose (Eka Pada Rajakapotasana).
This deep hip opener is an absolute must-have in your recovery routine, targeting those notoriously tight areas for swimmers, cyclists, runners, and anyone hitting the weights hard.
How Pigeon Pose Benefits Your Triathlon Training:
For Swimmers 🏊♀️: Ever feel stiffness in your lower back or hips after a long swim? Pigeon Pose helps release tension in the glutes and external rotators of the hip, which can get tight from repetitive kicking and rotation. Better hip mobility can translate to a smoother, more efficient stroke and reduced lower back strain.
For Cyclists 🚴♀️: Cyclists, this one's for you! Your hip flexors and external rotators work hard and often get very tight from being in a flexed position on the bike. Pigeon Pose is incredibly effective at releasing tightness in the glutes, piriformis, and hip flexors, which can alleviate knee pain and improve power transfer on the pedals.
For Runners 🏃♂️: Tight hips are a common culprit for runner's knee, IT band syndrome, and piriformis syndrome. Pigeon Pose deeply stretches the glutes and piriformis, improving hip external rotation and overall flexibility. This can significantly reduce your risk of these common running injuries and enhance your stride efficiency.
For Weight Training 🏋️♀️: If you're squatting, deadlifting, or doing any lower body strength work, tight hips can limit your range of motion and even lead to compensation patterns. Pigeon Pose helps to restore balance and flexibility in the hip joint, allowing for deeper, safer squats and improved overall lower body mechanics. It's also a great way to release tension after intense leg days.
How to Get Into Pigeon Pose (Modified):
Start on all fours: Hands under shoulders, knees under hips.
Bring one knee forward: Bring your right knee forward towards your right wrist.
Position your foot: Angle your right shin across your mat so your right foot is somewhere near your left hip, or even closer to parallel with the front of your mat if your hips allow. Crucially, protect your knee! If you feel any pain in your knee, either flex your front foot more (pull toes back towards shin) or try a different variation like "Figure Four" on your back.
Block/Cushion: If you find that your glute settles to the mat, place a prop under the glute to allow for the hips to "square" to the mat.
Extend your back leg: Gently slide your left leg straight back behind you, keeping your hips as level as possible.
Fold forward (optional): You can stay upright on your hands or forearms, or if comfortable, fold your torso forward over your front leg, resting on your forearms or forehead.
Breathe and release: Hold for 1-2 minutes per side, breathing deeply into any areas of tightness. Focus on softening and releasing tension with each exhale.
Switch sides: Slowly come out of the pose and repeat on the left side.
Listen to your body in this pose – it can be intense! Regular practice will bring incredible benefits to your mobility and performance.
