At Sadhana, we’re dedicated to all aspects of yoga
Bringing asana (postures), chanting, meditation, and breath awareness together offers a clear path for enhancing health, well-being, and spiritual growth. Sadhana Yoga Hudson shares the rich history, philosophy, and teachings of the yoga tradition to students and teachers alike.
Sadhana, from the Sanskrit, means conscious spiritual practice. Our teachings reflect a philosophy that views oneself from the inside out, rather than from the outside in, cultivating fearlessness, awe and delight in the world around us. We offer meditation for all levels of experience.
Yes, We Offer Gift Cards!
Sadhana Class Prices, Gift Cards and Purchase Options: Save Time and Buy Online!
Rates apply to all regularly scheduled Yoga, Tai Chi and Qigong classes.
|Choose a 5, 10 or Monthly Unlimited Class Card, or a custom gift amount.
|Community Class, $7
|Single Class, $16
|5 Class Card, $75
|10 Class Card, $130
|1 Month Unlimited
Class Card, $145
|1 Year UpFront,
|1 Year Auto-Renew,
February: The Possibilities of Pigeon Pose
Oh, our dear little king pigeon pose – Raja Kapotasana. And if we don’t already, we will learn to love you! This exquisite asana struts and puffs out her chest at the slightest provocation! The pose opens and increases the flexibility of the hips, and if the body is not folded forward, also strengthens the back and opens the chest.
There are strong reactions to this pose; it can be met with sighs of pleasure or angry glares. Some folks feel a great relief from hip tightness in the pose and others find it quite uncomfortable. Using props in this pose can help to address the insistent demand on the body. Pigeon can feel very healing with enough support under the bent leg buttock or under the entire pelvis. The extra support of a blanket or bolster can help square off the hips, which will keep the lumbar spine better aligned and will not place any undue strain on the joints. Taking that a step further, lying on your back will alter your relationship to gravity — it will stabilize more of you this way, as the weight of the torso is not resting on the leg but on the floor. Remember to keep the foot flexed in this variation and press the knee of the crossed leg away from the chest so that you can isolate the outer hip stretch.
The key is to move into this pose slowly, consciously, and with a focus on alignment. At its best, pigeon pose can increase a feeling of being grounded, and offer a sense of calm.
There are countless variations for king pigeon pose, that increase in difficulty:
- Upside Down Pigeon (aka Thread the Needle)
- Pigeon on a Perch (using a block or a bolster)
- Folded Forward Pigeon
- Twisted Pigeon
- Upright Pigeon (with option to bend back leg)
- Double Pigeon (aka Firelog)
- Standing Pigeon in Utkatasana
- Flying Pigeon (Eka Pada Galavasana)
We tend to hold Pigeon pose longer than more active poses, so part of the practice is to stay focused in your “effort toward steadiness.” Following the breath as it moves in and out can be a helpful addition to the pose. So while Raja Kapotasana can be mentally and physically challenging, it can also be incredibly satisfying, soothing and healing.
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