Pigeon

How to do it

1. Begin on hands and knees and bring one knee forward between the hands.
2. Place the front shin at a comfortable angle; it does not need to be parallel with the mat.
3. Extend the rear leg behind and support the front hip with a block or cushion as needed.
4. Lower onto the hands or forearms only as far as the front knee and hip remain comfortable.
5. Hold for 10 to 30 seconds, then return to hands and knees.
6. Repeat the sequence with the other leg.

Form cues

• Keep the pelvis supported rather than forcing it to the floor.
• Stop for front-knee pain or front-of-hip pinching.

Muscles worked

Stretches: gluteus maximus, hip external rotators

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