“Get comfortable with getting uncomfortable.. that is how you break the plateau and reach the next level” -Charlene Johnson.
Now, in the practice of yoga… we encourage you if it doesn’t feel good… do something different, or a modified version, or take a break in childs pose. Right? Have you ever considered the point at which your find a little more dis-ease give you (or I) that opportunity to discover and grown a little more. I’m not talking about pushing yourself into a posture that doesn’t feel good… I’m talking about taking the time to see why is doesn’t feel good. And instead of rushing out of it… maybe pausing exactly where it begins to cause that state of discomfort and staying there for 3-5 breathes… or longer if the class you are in specifies for it.
That pause… see, that is where you grow. It is all about pausing and taking the anatomical scan… and then maybe checking into our minds to see what is causing this disease of discomfort. Sometimes there is an old injury (and believe me… I know about injuries…. Sarah here, from a pulled ACL, to a torn MCL, a shattered knee cap, and a broken jaw in three places…. ) Each of our bodies has a different story to tell.. So for me… Pigeon/ Eka Pada Rajakapotasana has its many moments of discomfort, disease, unsettlement on my right side. And sometimes on my left. This is why we practice, right? (not to mention the huge benefits of practicing in an infrared heated space)… We practice to explore, create more stability and mobility, and to remain open, and to create more space. (and so many more reasons).
Getting a little uncomfortable staying in the space that begins to create a little disease in this posture, may begin to create a little more space breath by breath in the posture and in life. I have personally found that staying creates more patience in my life. The key is to be aware of the alternative option that is supine (lying on your back) on the ground. If when you are prone (on your belly) you immediately feel disease or extreme discomfort… switch to your back and begin to create space there.
Typically in my personal Vinyasa class we enter prone lying pigeon each class, and from 3 legged dog. There are so many other ways to enter! You can enter from hands and knees OR lunge/low lunge. From hands and knees/quadruped/ table top pose: bring your right knee forward… then to the right… letting the knee gently fall to the side. Gently tuck your back toes under and slide them all the way back until your leg is fully extended. You might find that you do not wish to drop the knee to the side, and you can stay high and up as long as you like. For the deeper stretch, the knee would fall to the side. You can stay high on your palms or gently drop to your elbows. Now, maybe you can visually see how you can get into it from lunge! 🙂 Simply by following a similar patter. From lunge let the extended leg’s knee fall to the earth, leave the bend knee and foot on the ground, or gently heel toe the foot to the same side extended leg, and let the knee fall to the earth. And you are there. Stay high or gently come to fallen pigeon by lowering down to your elbows, then taking it as low as you like by possibly resting one cheek on the mat.
Often, teachers use the term to flex the foot… or “flex the foot to protect your knee”. And while this may have some merit for some bodies… dorsiflexion is not always the key to happy knees. The foot should always be flexed in fire logs… and it does not have to be flexed in pigeon. In fact for someone like me (or maybe you) a flexed foot causes pain from old injuries on one side and it could matter less on the other. Truth is…. it is your body. Our job as teachers is to keep you as safe as we possibly can and to also encourage you that you do you. 🙂 IF your front shin is parallel to the front of the mat, then…. yes, your foot should be flexed. Just like in fire logs! At the end of the day your foot should be somewhere between pointed and flexed…. and your bent knee should remain in a comfortable place for you. As long as the knee is inline with the same side wrist… you are really good to go! 🙂
Once you are in pigeon (that feels good for you) use your core muscles to help square your hips. This is super pleasant if you take a moment to pause with palms planted and press into your knuckles the lift the pelvis up a little and twist with your core to re-square the hips to the front of your mat. And remember any variation of pegion is great. If you want to be a fallen pigeon, twist and bind, or become a king pigeon… then this is what feels good for you. King pigeon takes time to build up to if you are not already there. Have patience allow yourself to do quad stretches/ binds whenever your teacher offers them, or on your own… and take the time to get a little “uncomfortable” so that you might grown and create more space in your body. There is not ultimate goal unless you set it for yourself. As for me, and my body I am always setting goals in order to create more space. This is also true for me in my life… where do I need to learn more? Grow more? Create more space?
And maybe one day you explore flying pigeon. <3
Happy Eka Pada Rajakapotasana playing!
Get a little uncomfortable… and grow!
Namaste,