Pigeon pose

3 × 30-45s c/u  ·  Equipment: Mat, No equipment

Muscle groups: Legs & glutes

How to do pigeon pose

1. From a four-point position, bring the right knee forward and out, placing the shin diagonally in front of you.
2. Slide the right foot toward your left side and extend the left leg straight back behind you.
3. Rest the outside of the right hip on the floor or on a prop if you need support.
4. Keep the torso tall if the stretch is strong, or fold over the front thigh to intensify it.
5. Feel the opening in the right glute and hip for 30-45 seconds.
6. Return to four points and repeat on the other side, working both sides equally.

Mistakes to avoid

• Do not strain or force the front knee; if it hurts or pinches, raise the hip with a cushion instead.
• Do not dump all your weight on the front knee; sit into the glute and distribute the load.
• Do not lock or overbend the back knee; keep the back leg active and extended.
• Breathe deeply and never force the stretch: the glute should feel the release, not a sharp pain in the knee.

Progression

• Start with your hip supported on a blanket or block, holding 30 seconds per side.
• As your hip opens, remove the support and increase to 45-60 seconds.
• To go deeper, fold the torso over the front leg, and once the opening is comfortable, try a resting fold or spinal twist over the front leg.