The Figure of Four Position, also known as the Pigeon Pose, is a yoga pose that stretches the hips, glutes, and lower back. It is a great way to relieve tension in the lower body and improve flexibility. In this article, we will discuss the benefits of the Figure of Four Position and how to do it properly.
Benefits Of The Figure Of Four Position
The Figure of Four Position has numerous benefits for the body and mind. Here are some of the most notable ones:
1. Relieves Lower Back Pain
Lower back pain is a common problem for many people. The Figure of Four Position can help alleviate this discomfort by stretching the lower back muscles and improving blood flow to the area.
2. Stretches The Hips And Glutes
The Figure of Four Position is an excellent stretch for the hips and glutes. These muscles can become tight and tense from sitting for long periods or engaging in physical activity. This pose can help release that tension and improve flexibility.
3. Improves Posture
Poor posture can lead to a host of problems, including back and neck pain. The Figure of Four Position can help improve posture by stretching the muscles that support the spine.
4. Reduces Stress And Anxiety
The Figure of Four Position can also have a calming effect on the mind. By focusing on your breath and the sensation of the stretch, you can reduce stress and anxiety.
How To Do The Figure Of Four Position
Here are the steps to properly perform the Figure of Four Position:
Step 1:
Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
Step 2:
Bring your right knee forward and place it behind your right wrist. Your right ankle should be in front of your left hip.
Step 3:
Slide your left leg back, straightening your knee and lowering your thigh to the ground. Keep your hips square and level.
Step 4:
Walk your hands forward and lower your upper body down to the ground. Rest your forehead on your hands or a block if needed.
Step 5:
Hold the position for 5-10 breaths, then repeat on the other side.
Precautions To Take
While the Figure of Four Position is generally safe for most people, there are a few precautions you should take:
1. Avoid The Pose If You Have A Knee Injury
If you have a knee injury, it is best to avoid this pose or modify it by placing a block under your right hip to decrease the angle in the knee.
2. Don't Force The Stretch
It is important not to force the stretch in the Figure of Four Position. Listen to your body and only go as far as feels comfortable.
3. Seek Medical Advice If Necessary
If you have any concerns about whether this pose is safe for you, it is best to seek medical advice before attempting it.
Conclusion
The Figure of Four Position is a great yoga pose for improving flexibility, relieving tension in the lower body, and reducing stress and anxiety. By following the proper technique and taking the necessary precautions, you can safely reap the benefits of this pose.