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!

pigeon pose breakdown

Lots of us really struggle with tight hips and hip flexors. There are many deep, powerful muscles with very long, hard-to-pronounce names located all around the hips that can make or break your comfort, posture or sport performance. If you're pulling a lemon face in full pigeon pose or find it to be totally ineffective, don't worry! There is hope for your hips to still find a deep and comfortable release in this pose.

Pigeon Pose Breakdown

1.) Begin in Downward Facing Dog. I would recommend warming up with a few other basic poses or hip openers first, maybe this little video, just to make sure the muscles are beginning to warm and loosen.

2.) From Down Dog, use and inhale to reach the right leg up, stretching straight out through the heel in Three-Legged Dog. No worries as to how high the leg is, just keep the toes flexing toward the shin.*It is VERY important to keep this foot position for the duration of the pose. It helps to protect your knee joint.*

3.) Pull the knee in toward your hands, under your body. The right heel will head over toward your left hand and the right knee will be toward your right hand. Note the position of the thigh here. Not opening too wide, but the knee is pointing toward the front of your mat, maybe slightly to the right.

4.) From there, adjust the ankle to a comfortable angle. Loosey-goosies will make a right angle and keep the shin parallel to the front of the mat, while the rest of us will tuck the heel in as much as needed, maybe even all the way in.

Viewed from above, either of these knee-bend angles are correct. Note the thigh position is the same.

5.) Adjust any tilt of the hips. This is one of the most tricky parts to grasp, but it can make a huge difference. If your hip is really rocking over toward the right, you're probably trying to come down more than you're body wants to. The solution? Prop your fist, a blanket or a block under that right hip. It's better to keep the hips straight than to allow yourself to sink over onto one side or the other.

6.) As you fold forward, don't just flop like a dead fish. Imagine rolling your left hip point toward the right heel. Then, lead with the chest, hinge gently forward from the hips.


Within reason, whatever yoga asana you dislike the most is typically the one you need the most. I'm not saying you should practice shoulder-stand if you have a neck injury, but I am saying that if you continue to baby tight muscle groups, your body will remain unbalanced. As always, enjoy your practice and keep yoga cozy!

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!