Hey Chicks!

With our Countdown to Xmas bootcamp having started this week (don’t worry if you missed out this week there is still time to sign up for next week for this super special camp) it made me realize that the holidays are approaching fast and furious styles!

This time of year is super magical and cuddly but it also is the time my “to do list” seems to grow exceptionally. With that comes added stress and a racing mind that can keep me from getting my much needed “zzzzzz’s” at night.  Here is my little trick for y’all that will help bring it down a notch and release some of the built up tension…..

DO THE PIGEON!!! (LOL I know that sounds like a weirdo new dance craze but in reality it is one of the sweetest gifts you can give yourself around the holidays and everyday)

PIGEON POSE : Feels SO GOOD on those hips!

WHAT IS THE PIGEON POSE?

The pigeon pose is an asana (aka yoga move) that in my books is kinda the queen of all moves. It opens up your hip joints to improve your posture, alignment and overall flexibility to center your every part of your being.

On an emotional note, the reason opening up your hip joints is oh so important is that we carry a load of emotional stress in these babies and by opening up you slowly let go of it. (Don’t be shocked if you maybe shed a tear or smile brightly after doing this sweet move.)

Also by opening up your hip joints you centre and ground yourself back to the earth so you can also use this pose to help you when you be feeling a little “flighty” to come back down to your centre and self.

OTHER BENEFITS OF THE PIGEON POSE INCLUDE:

• Stimulate the internal organs
• Deep stretch for the hips, glutes, hamstrings, groin and psoas (a long muscle on the side of your vertebral column and pelvis)
• Relieves pressure in the lower back and can help alleviate sciatica, as reported at thememorialhospital.org
• Help with urinary disorders (who would have thought?!)

HOW TO DO A FIERCE PIGEON POSE:

STEP 1 : Start on all fours in a squared table pose.

STEP 2: Slide the right knee forward toward your right hand. Angle your right knee at two o’clock. Have your front shin as close to parallel as you can to the front of your mat or the room but without causing pain

STEP 3: Slide your left leg back as far as your hips will allow. Back leg relaxed and stretched out but be sure it is in line with your hip and not flopped out to the side or relaxing like Jell-O – you want to still be active with this leg

STEP 4: Keep your hips square to the floor. Have your hips lined up so that means no leaning to one side – like think about trying to press both hip bones directly in front of you on the ground so the motion is forward and down not sideways

STEP 5:  Stretch those arms out long in front of you.  For an added bonus, place your hands one on top of the other in front of you and rest your head at your forehead centre on the back of your top hand. This massages your third eye which will also help with concentration and relaxation  – oh la la right!

(If you are first starting, you will be upright on your hands while sinking the hips forward and down. Level 2 will rest on their forearms, and level 3 will rest the chest on the floor with the arms fully extended in front of you)

STEP 6:  To get full release in the hips, breathe and release the belly. Stay in this position for at least 5 breathes or you even go Yin Yoga style and hold for 1 or 2 minutes if you would like.

STEP 7:  Switch sides & repeat – you do not want to be lopsided do you?

Et voila, you are doing  the pigeon! One of my faves for helping me to beat the stress and ground myself to the earth before hitting the sack.

Try it, you might like it 🙂
Amanda xo

PS – This is also a PERFECT stretch to after this week’s episode of “Shape Up with FIT CHICKS” on Rogers TV. It is our MMA (Mixed Martial Arts) Bootcamp and def works that lower body in a fierce way. Add an extra pigeon to the post workout stretch.