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!

3 common mistakes in 3-legged dog

3-Legged Dog has always been one of my favorite yoga asanas. I think it's a great way to lengthen the spine and warm up the legs for practice. But if you feel like there's something missing from your 3-Legged Dog, you might be making one of a few common mistakes.

1.) Twisting the foot/torso: As we raise the leg in 3-Legged Dog, it might be tempting to twist the foot or pelvis, thereby achieving a bit more height for the leg. Although it is appropriate sometimes, leg height is not a goal of this pose and for beginners, twisting the foot or hips can create instability and loss of balance.

"The alignment instructions for Downward Dog also apply to this uneven variation: Even though you are standing on two hands and one leg, the shoulders and pelvis must remain square. This is the key to finding stability when you begin to lift one leg." -Yoga Journal

When we keep the hips square and toes facing the mat, we're engaging the deep lower back muscles and glutes. When we allow ourselves to twist open, we lose some of the spinal stretch in favor of stretching the front of the hip and side body.

2.) Rocking backward: As in Downward Facing Dog, stable hand position is imperative here. When we challenge our balance by lifting the leg, a common mistake is to compensate by shifting the weight slightly backwards, putting more weight into the grounded foot. Though this might feel more stable, it's actually bringing the entire spine out of alignment, usually collapsing and pinching the upper back. With this shift, the knuckles might curl ever-so-slightly and the hands are no longer grounded into the mat, so we totally lose the spinal extension.

3.) Rocking forward: As with rocking backward, coming forward onto the hands defeats the goal of the pose. Not only does it put unnecessary pressure on the wrists and shoulders, but rounding the upper back will create tension in the shoulder blades/scapula. Coming off balance as you move forward will also prevent the leg from reaching it's full height, thereby, again, losing that spinal extension.

3-Legged Dog

So when we focus on our Downward Facing Dog position before floating the leg into 3-Legged Dog, our hips, shoulders and hands stay grounded and aligned. From here, when the leg rises, we experience a deep spinal stretch and opening of the hamstrings.

One of the best tips I can offer to feel the full alignment of this pose is to flip it! Take the balance challenge out of the equation and lie on your back. 

Practicing 3-Legged Dog on the floor will help you to take note of how your body is aligned. Stay here for a few breaths, really being mindful of how each muscle feels before taking it back to hands and feet. Namaste!