pigeon pose pins & needles

Pigeon Pose: a deep, hip, piriformis and sciatica release that can be simultaneously amazing, challenging, relaxing or slightly uncomfortable. Though many of us adore full pigeon pose, just as many struggle to find that point of release. Myself included, many people also have at some point experienced foot or leg tingling or numbness in the pose. If you regularly experience annoying sensations while trying to relax in pigeon pose, there are definitely options to help!

First of all, let's look at WHY you're experiencing numbness here. Is it poor circulation? Improper breathing technique or misalignment in the pose? I experienced numbness in pigeon pose for the first full year of my practice and it would often continue for a while after class before it dissipated. It drove me nuts. As a runner, I knew I needed the pose and though it felt good for me, I wish I would have known more about it or how to avoid that annoying "pins and needles" sensation. 

According to my research and assuming the pose is correctly aligned, 9 times out of 10, what you're experiencing is simply tightness in the piriformis muscle that results in annoying compression or pinching of the sciatica nerve.

The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. It stretches just across the sciatic nerve (as shown), so when it's too short, in a stretch like pigeon pose, it ends up smashing the nerve.

Though you probably don't experience the numbness any other time, it's very common in pigeon pose because the piriformis muscle is exactly what we're targeting and it needs space to stretch across the sciatic. Ideally, you should work toward lengthening the muscle enough to allow healthy circulation and not experience any numbness.

There are multiple common factors that contribute to piriformis muscle shortening:

1) Lack of stretching: Sorry, but if you only practice yoga or pigeon pose once a week, this could definitely be you.

2) Weak synergistic or antagonistic muscles: Basically, the muscles that work with or work against the piriformis are unbalanced. This is common in runners or anyone who practices 1 type of sport regularly. The best plan is to take cross-training seriously to balance out surrounding muscles.3) Foot dysfunction: If your foot is constantly hitting the ground wrong, your whole body and spine will be thrown out of balance. We practice yoga barefoot to help activate the pressure points in the feet, creating better strength, balance and overall gait. A chiropractor can also help.4) Too much sitting: (ie. desk job) We all know that sitting is bad for our bodies, but it's especially hard on the hips. The front of your hip flexors are in a constant state of contraction when seated, so overtime, they tend to want to stay that way.

HOW you can help release the piriformis:

1) Tennis ball pressure point: This is by far the best recommendation I can offer, if you really want to work toward fixing the core issue. A tennis ball offers the perfect size, shape and amount of pressure to pinpoint and help release the exact spot where the piriformis attaches.

Tennis ball pressure point for piriformis muscle. Remember to breathe deeply!

Since we're trying to target pressure points here, it will be a bit uncomfortable. Let's just say, "you'll know it when you find it." Try propping the tennis ball under the bum and lying down to help release the muscles over the ball. If the tennis ball is entirely too much though, just try rocking onto the hip/butt on a flat surface at first, moving the knees around and exploring and breathing into tight spots. 

Ask for or bring a tennis ball with you to your next class for your hip opener! 

2) Practice Modified Pigeon Pose: Rather than letting gravity sink you into Full Pigeon pose, try a gentler version to control your position. Modified Pigeon can be performed two ways. You may either set up for full pigeon pose, but just let the back leg stay bent, not extended, or lie on your back, cross one ankle over the knee and press in toward your chest as shown in my little drawing.

Modified Pigeon pose is a more passive version of the stretch.

Both of these pose options will help you gently loosen the muscle, working toward a full release. You might also try rocking back and forth or using a block or strap for support as needed.

3) See a chiropractor: If you practice yoga a few times a week or experience numbness outside of a hip opener, seek the help of your chiropractor. Your hips may need a little extra TLC.

As always, don't perform any poses that cause discomfort, but I do think the old adage is true that "your least favorite pose is usually the pose you need most!" Don't give up on finding a comfortable hip opener because the tingling is a surefire sign that you need it.  If or when you begin to feel tingling in any hip opener, always feel free to move out of it to a different hip opener or ask your teacher for suggestions and modifications. Keep yoga cozy & namaste!

5 fab hip opening postures

Our hips are a very important part of an overall healthy alignment. Many a knee or back complaint is actually a result of tight muscles surrounding the hip. Especially for those of us who are stuck at a desk all day, it's important to pay attention to the hip muscles, which often shorten and tighten from being in the contracted position for far too many hours.

Take a gander at a few of my favorite hip opening poses below and give the names a click for Yoga Journal's specific how-to. (The tips below just include the most common mistakes and modifications) Practice them carefully and mindfully, breathing deeply and being sure to not overstretch.

5 fab hip opening yoga postures

1.) Stacked Log - This one can be uncomfortable or too deep for some, so pay attention. Make sure that the top ankle is out over past the bottom knee. Both sets of toes should remain flexed toward the shins and if your hips are tight, tuck the bottom foot in a bit. For more, fold forward, leading with the chest. For less, don't do it.

2.) Reclined Cobblers Pose - Let everything really relax here. It should feel great, but if it's too much, prop the knees up a bit with blocks or blankets. Hands can rest on the inner thighs like little weights, stretch up overhead, or take one hand to the ches and one to the belly to notice your breath.

3.) Dead Bug - Allow the knees come out as wide as they can, soles of the feet reaching up. For more, press the feet down with the hands, knees toward the armpits. For less, use a strap or a towel to hold the feet in the air. Wherever you are, be sure to press the navel down toward the mat, flattening out the lower back. From there, you may gently rock from left to right for Happy Baby Pose. 

4.) Low Lunge - Make sure that the knee is stacked over the ankle, not past the ankle. (You should be able to see your toes) If you need more, walk the back foot toward the back of your mat. If the grounded knee is sensitive, roll your mat or place a folded blanket underneath for support, or go eat a snack.

5.) Lizard Pose - The knee should be over the ankle again, here. You'll get more from it and protect the knee joint if you keep it that way. Don't worry about coming down far enough to make this look like you're in Cirque du Soleil, but do stop whenever you feel a nice, deep stretch. Keep the shoulders and neck relaxed wherever you are.


Stay tuned for a full breakdown on the glorious and infamous Pigeon Pose, which is also a huge hip-crowd-pleaser, but deserves its own post for those of you who think you hate it. Keep yoga-ing!

Basic Yoga for Stiff Hips & Shoulders

Give yourself just 13 minutes to work through my new hip and shoulder opening sequence. I promise you won't regret it. :)

Namaste!

why do muscles shake?

After a particularly energetic yoga class, some of my tuckered fellow-yogis expressed their challenges with asanas like Full Boat Pose and Chatarunga Push-ups. "Why do my muscles shake so bad!?" a student laughed. We've all been there (especially in Full Boat) when the uncontrollable shaking of our fatigued muscles becomes a distraction or requires us to back out of a pose.  I knew that shaking muscles basically indicate muscle weakness or fatigue, but I was curious about the science behind it myself. What I found out about our shaking muscles is very interesting and enlightening!

What's actually happening when my muscles quiver?
When your muscles begin to quiver in a challenging posture, it's because different parts of the muscle are grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing that exercise, the trembling will stop.

"Muscles are made up of many fibers. When a muscle is used, not all the fibers contract at the same time. Some rest while the others work, and then they trade places. When the muscles are really challenged, the changeovers can get a little ragged. Beginning yogis often shake quite a lot."- Yoga Journal

So it's really the link between muscle fibers that are struggling and causing the shuddering. A good analogy for this connection would be runners passing the baton in a relay race; when you're quivering, someone fumbled the baton.

Are shaking muscles bad?
The answer to this is on an individual basis. In yoga, we always emphasize the importance of tuning in with what your body and mind are feeling. It's okay to be challenged or find that "comfortable edge" in a posture, but if you're forcing yourself to hold a posture that's too much for you, stop and analyze your intentions. Yoga asanas are only meant to gradually challenge a focused and prepared mind and body. Check your mind, your eyes, your lips/jaw, and, most of all, your breath. If any of these areas feel hard or constricted, back off and modify the pose to fit your needs for the day.

If muscles continue to shake AFTER asana practice, that's when you know you've pushed too hard (and you might want to confront the dreaded ego.)

"When the muscles continue to shake uncontrollably, it is a strong indicator that the practice has been far too violent."- Yoga Journal

How can I stop the shaking?
Short of backing out or modifying the posture that is causing the shaking, the best way to avoid shaking in the future is to stick to a regular practice. When you're in the posture that you struggle with, imagine that you are rooting your muscles to the bone, creating a strong base. Start slow and keep surrounding areas relaxed. Practicing and slowly strengthening the muscles will allow you to eventually move past the shaking.

Summary:
Your muscles shake when they're struggling to accommodate a new challenge. Shaking is okay as long as your stay mindful and it doesn't become a mental distraction. You may be sore the next day, but it should feel good as long as you don't overdo it. If you always stay tuned-in, you'll always stay safe!