Pigeon: Open Hips Lead to a Happy Heart

By Mindy Arbuckle, E-RYT

“Open hips lead to a happy heart” is Karen Boeser’s (GMY’s Assistant Director and fabulous yoga teacher) favorite saying. It is such a part of her that nearly every one of her students has heard it and taken it to heart.


But what does it mean? “Open hips lead to a happy heart.”





Let’s start from where most of us are: tight-ish hips and poor posture. Our hips exist in a two dimensional world most of the time. We walk, sit, stand, go up and down stairs, ext. Rarely do we move side-to-side or open our stance wider than our hips. Some women cross their legs while sitting, but that just promotes a small outer hip stretch and an imbalance in the pelvis.


As for posture, parents stopped focusing on that 30-40 years ago. We’ve grown up in a society where slouching is acceptable. As I walk through town and see our children and teenagers, they have terrible posture. Many adults sit at a desk for 8 hours a day. And we know how difficult it is to sit up straight in an office chair. This poor posture makes it difficult to breathe properly and it closes off our heart space, physically and energetically.


Through our yoga practice we work on opening the hips. This not only feels great to the hips but it also relieves tension in the lower back. When the hips are free we are more aware of our pelvis and it’s positioning. When we correctly align our pelvis we begin to lift the rest of the spine. When the spine is lifted and tall our shoulders naturally roll back and down. Then almost magically, the heart opens and becomes free.


Releasing the tension and stress in our hips releases old emotions that tend to get stored in them. When old emotions no longer have a grip on us it frees the heart to be happy and joyful. The heart receives and sends delighted feelings of love and gratitude.


One of the best postures to find both open hips and a happy heart in is Pigeon, Eka Pada Rajakapotasana. The first time it is practiced it can feel as if the body is being tied into knots. However, with time, the knots are unbound, the hips release and the heart naturally opens. Opening the hips through pigeon not only opens the heart, but can lead us into more challenging postures like arm balancing.

To practice Pigeon, start in a Downward Facing Dog. Bring the right leg forward twisting the bent knee out toward the right hand. Gently land on the right shin and the top of the foot. The knee should be wider than the hip. Lower the back knee down and extend through the back leg. Allow the finger tips to press into the floor while lifting your heart and relaxing your shoulders. Hold for 8-15 breaths and switch sides.


Pigeon opens the glutes and inner thighs of the front leg while stretching the hip flexors (ilio psoas) and quadriceps of the back leg. The front body also opens through the abdomen and chest. This posture promotes a free flow of energy and emotions in the hips and an openness in our hearts that should be there all the time. . Let go of the knots that bind. Find freedom and happiness in Pigeon.





About the author:
Mindy Arbuckle is the owner of Green Mountain Yoga in Arvada, CO. She has been studying and teaching yoga for most of her adult life and is passionate about helping people through positive and intentional self transformation.