Reverse Pigeon Pose

Reverse Pigeon Pose (front) - Iana Varshavska

Sucirandhrasana (Reverse Pigeon Pose Yoga) is an elegant combination of a gentle hip-opener and an effective hamstring stretch. Also known as the Reverse Pigeon Pose it is commonly used by runners during recovery, to release any strain in the hamstrings and glutes.

Typically Sucirandhrasana is practiced at the end of a yoga sequence to cool down the muscles of the hips, legs, and lower back. This supine pose is a grounding practice and works on the connecting tissues when held longer, hence should be included in Yin Yoga for better flow of energy through the channels, and to activate certain meridians.

Step-by-Step Instructions

Step 1
Lie on your back, bend your knees, feet parallel. The distance between the feet is equal to the width of the pelvis.
Step 2
Place your left ankle on the top of your right thigh (just below your knee) and extend your left foot so that it is perpendicular to your shin. Do not allow the outer edge of the foot to curve into a sickle shape - this can damage the ankle and knee ligaments.
Step 3
Then bring your right knee to your chest and grab the shin with your hands, interlacing your fingers. Make sure both hands are under the shin of the left leg, not over it. Don't round your back or lift your shoulders off the floor. If it doesn’t work, use a belt or grab the thigh instead of the lower leg. The shoulders and neck should be relaxed in the pose, so find a position where the upper body is not tense.
Step 4
As you bring your right leg closer to you, point your knee toward your right shoulder, not toward the center of your chest, while pulling your left knee away from you. Combining these two movements, you will most likely experience quite intense sensations, but if this is not the case, add one more: direct the pubic bone from the navel down to the floor. This work increases traction in the pelvic area due to the deflection in the lower back.
Step 5
Keep it for 40-60 sec, then release and repeat on the other side.

Pose Detail

Benefits and Contraindications

Benefits

Lengthens the hip flexors.

Helps to prepare the body for seated poses(Ex: Padmasana or Lotus posture).

Opens the hips.

Helps to cure the lower back pain.

Stretches the arms, neck, hips, upper back and shoulders.

Helps to calm the mind. Increases the blood circulation to the entire body.

Contraindications

Knee injury.

Shoulder problems.

Neck Injury.

Sacroiliac issue.

Photo poses in different angles

Tips

It’s good to do this pose in the morning with empty stomach.

Do not rush. If you find any pain or discomfort, Ask for the expert’s guidance and the doctor’s advice.

Modifications & Variations
  • Standing Pigeon Pose Yoga
  • Chair Pigeon Pose
Top Preparatory Poses
  • Wind Release Pose
  • Bridge Pose
  • Half Wind Release Pose
Top Follow-Up Poses
  • Supine Spinal Twist Pose II
  • Happy Baby Pose
  • Reclined Half Cow Face Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.