Not many poses have the “juicy-ness” of this phenomenal hip opener (hip flexors, hip rotators) and also nicely gets at the IT band and glutes. But it MUST be done right – with *your* customized needs in mind and with safe alignment (see bottom of this post). [This is a big hip and muscle opener so be careful - never do a yoga pose to a sharp shooting pain or intense or burning pain.]
There are so many great variations to this classic pose (many but not all shown here), and so many that are specific to the needs of athletes.
Read on and then enjoy your “flight”…
THREAD THE NEEDLE
[Previous post on this version here]
With flat back on ground, and knees bent, bring left ankle onto right knee. Lift right, bent leg and bring right knee toward chest. “Thread” left hand between legs and clasp hands at right knee – or place your left hand on left knee and right hand on right knee. Hold and as you exhale continue to bring the right knee closer to chest to open and release the hips (particularly the left hip) and legs. Hold for minimum of one to two minutes and switch sides. When: Great pre and post ride/run/workout/training session pose.
(with rolled blanket prop ala Margaret Burns Vap in this shot below)
Roll a blanket into a “tootsie roll” and place mid-way down mat. From all fours (bent knees on floor, hands on floor under shoulders) or from Downward Dog, bring right knee up behind right hand, getting entire right shin out in front of blanket roll. Drop your left knee to the floor behind you and ensure your left front thigh is hitting the blanket roll (this ensure alignment of the hips). The right knees should be slightly outside your hip (pointing towards the right corner or right side of mat) and right foot very flexed (see safety points bottom of post relative to knee alignment) pointing towards left hip. Keep left (straight) leg active and aligned by pointing those toes. Gently press off the hands to lift the upper body if you keep your shoulders over your hips. Stay here for 5-10 long, steady breaths. If accessible to you and you want to come forward with your upper body, do not compress your spine. Come onto forearms (align the forearms) or stomach (with arms stretched out) – forehead supported on a block, your hands made into fists or the floor. Stay here for 10 breaths and build up to one or more minutes.
Very few people can do the FULL pose – demonstrated here. It is beautiful to see when done right and with ease and peace (which VERY few athletes have in their hips…!).
This is a great option too, as it gets into the hips a bit differently and both at same time. It gets its name as the shins look like firelogs stacked in a fireplace.
Take the cues from the full pigeon pose and use another kind of “prop” (other than the blanket or block described above) to help you attain a different, equally effective release. A bed, a kitchen counter, the back of a couch/chair, a staircase…get creative. Lots of options shown here. Just remember, that the cues and alignment (front foot flexed, hips aligned and square, pivot from hips, not spine) apply here. Be careful as you explore one of these options.
AN IMPORTANT POINT ABOUT KNEE SAFETY IN HIP OPENERS
Thanks to this post by Dr. Robin Armstrong.
(Copied and pasted also below.)
Remember the children’s song: With the leg bone connected to the knee bone and the knee bone connected to the thigh bone. This could be a yoga anthem worth chanting before class. Our bodies function as a whole, and no one action goes without a counter action, reaction, or complementary action in another part of our anatomy. This is especially important to remember when it comes to hip openers, which can unfortunately lead to the non-existent ‘knee opener’ which is yoga code for a painful and long recovery from an injury to our knee.
The knee joint is actually composed of two joints: The femur bone of the thigh as it meets the tibia bone of the shin, and the patella bone of the knee cap as it lies on top of the femur. The patella is held by the tendon of the quadriceps, the main muscle that acts to extend / straighten the knee. If we contract our quadriceps, our knee cap rises.
The femur and tibia are connected by four major ligaments: Two cruciate ligaments (anterior and posterior) and two collateral ligaments (medial and lateral). These ligaments help prevent excessive motion at the knee. There is another important structure at the knee that is unfortunately one of the more common sights of injury in a yoga class – the meniscus. There are two menisci, medial and lateral (inner and outer), which are thin pieces of cartilage that act as spacers in between the femur and tibia, evenly distributing weight at the joint. The meniscus becomes prone to tearing when the knee is in full flexion combined with twisting.
This brings us to the biomechanics of the knee. The main action of the knee is flexion to extension. It is known as a hinge joint, meaning it hinges open like a door. Try to twist open a door and it rips off its hinges, try to twist at the knee and you leave it vulnerable to injury. There is a slight amount of tibial rotation on the femur between 0 degrees and 20 degrees of flexion, known as the screw home mechanism. This action is so the bones glide on one another as we unlock the knee from extension….
Twisting at the knee is not something we generally try to do in yoga. When it does come into play, however, is in hip openers. If our bodies meet resistance at one joint (limited rotation at the hip), the motion is transferred to the next joint (the knee). Except, we know the knee does not twist. There are no poses in yoga that ‘open’ the knee. You may feel tension at the back of the knee in forward folds (stretching the hamstrings which attach on either side of the knee), maybe some slight tension at the outside of the knee with poses that lengthen the iliotibial band (a band of connective tissue that runs from the knee to the hip), but in hip openers we should never feel sensation in the knee.
In order to achieve hip opening a few things need to occur. First, our femur bone must rotate in the acetabulum (hip socket). This is an aspect that is sometimes overlooked. We all have different shapes to our bones. Some of us have shapes that allow a large freedom of movement in the hips, and others among us will be limited by our bony architecture. No amount of stretching can change the shape of our bones.
The other action that needs to occur is lengthening of our hip rotator muscles (the piriformis and friends, and the gluteus group). The irony of our western lifestyle is that we spend our days sitting in a chair, tightening our hips ,so that we have come to a yoga class to sit and open our hips. This is an aspect we can change with patience, acceptance, and grace. A lot of emotions can be stirred up when we start to open our hips.
Let’s take a closer look at two popular hip openers.
Thread the Needle Pose. This is a safe and effective hip opener that is accessible to all yogis from beginners to advanced. It also takes out gravity, decreasing the risk of injuring our knees. Have a strap near by as you lie on your back, knees bent feet flat on the floor. Pick up your right leg and cross your ankle just above your left knee on your thigh. Remember the other connecting joint – the ankle. When we dorsi flex the foot (toes towards shin) this places the ankle in neutral and aids alignment at the knee. Allow your right thigh to spiral out, inner thigh moving towards you, outer thigh moving away. If you feel sensations at the knee, back off and allow your body to naturally soften into the pose.
Using your strap or your hands, wrap around the under side of your right thigh, pulling it towards you. Your head should comfortably rest on the mat. Continue to rotate your hip outwards. This is an excellent prep for other hip openers as you are always in control of how much opening is actually happening.
Pigeon Pose / Eka Pada Rajakapotasana. In this advanced hip opener, we sit with one leg extended behind us, and the front leg folded in front of us, knee slightly wider than our same side hip. Our bony anatomy comes into play here. Our front hip needs to deeply externally rotate which means our femur bone must be a certain shape that it can achieve 45 degrees or more of rotation in the acetabulum. If this rotation is limited by either our bony or muscular anatomy, the motion starts to transfer to the knee.
Just as we did above, dorsi flex your foot to neutralize the ankle and align the knee. Start with your foot close to your pelvis. This placement requires less opening at the hip. As your hips open, you can move the foot further away from your pelvis so that your shin is moving towards perpendicular to the mat. This might take a few lifetimes of practice, so be patient. You should not feel any sensation in your knees. If you do, back off, or slowly remove yourself from the pose. If you have a history of knee pain, or very tight hips, Pigeon pose is not for you. Stick with thread the needle pose.
Yoga can be a wonderful way to strengthen and support our knees. Knowing a little more about our anatomy, and the connections between our different parts can allow us to safely move deeper into our yoga practice with confidence.