Figure Four Hip Opener with Legs up the Wall (i.e., Supine Pigeon, Eye of the Needle, etc.)
One of my favorite asana (poses) for the outer hips and glutes.
Why:
This is a great way to offer the outer hip opening without bearing weight on the knees and ankles, while maintaining ease in the upper body.
One benefit may be relief from tension or pain in the lower back.
This variation can also be a more accessible variation for tighter bodies.
When:
Part of a yin/stretch practice or stretch routine
Towards the end of an active practice
Alternative/modification for half-pigeon pose
Post-workout, post-run
End-of-day winddown
How to:
- Start lying on your back with legs up the wall like a Viparita Karani. You can always start with your butt closer to the wall — allowing space between your butt and the wall to the degree you can maintain the natural curve of the spine. Allow yourself to scoot away from the wall such that the back of the pelvis releases towards the floor.
While aiming to keep the pelvis neutral left-to-right and untucked posteriorly:
- Externally rotate the right leg as you cross the right ankle over the left ankle.
- Bend the right knee as you slide the right ankle down the left shin and stop once you cross over the left knee. If you are unable to cross your ankle over the knee, scoot back a little bit (or more) farther from the wall and try again.
Prevent any adverse pull on the outer knee (and avoid sickling ankles) by directing the right pinky toe or outer foot back towards the outer right knee to firm the outer ankle.
- Then start to bend the left knee, sliding the left foot down the wall, to the degree you invite a stretch in the outer right hip and butt. If your butt lifts off the floor and you cannot maintain the natural curve of the spine, allow yourself to move farther from the wall until the tuck of the pelvis releases.
- Hold this stretch for 2-3 minutes while consciously breathing – allow yourself to modify to support maintaining a steady quality of breath (free from strain).
- To come out of the pose, slowly unwind your legs up the wall.
- Repeat this on the other side.
How long:
Play with the time you stay in the pose…spending up to 3 minutes on each side…maybe a little longer on your tighter side. Personally, I like to practice the side that is more open first and the tighter side second, as I may need to adjust my distance farther from the wall to accommodate the difference.
While practicing, notice tendencies for the hips to swing laterally, or for the butt to lift off the floor. Ideally, maintain the natural curve of the spine (and a neutral pelvis) to minimize compensations in the lower back, and to optimize the stretch for the external rotators of the hips.
When to avoid this pose:
Be clear that when practicing, your knees, and/or back are not straining, and your legs are not going numb. If this happens, you can release the stretch, and maybe allow yourself to move a little farther from the wall and try again.
Avoid this pose if it triggers pain in your hip and knees and if after modifying you still feel pain.
Post-pose:
After completing each side, you could extend this practice and stay with Viparita Karani (Legs-up-the-wall) or Supta Baddha Konasana (Supine Bound Angle: feet-together and knees-wide) with blanket/pillow/towel under lower-back/sacrum.