Pigeon stretch
Also called pigeon pose, hip opener
- Works
- Buttocks · gluteus maximus
- Side of the hip · gluteus medius and minimus
- Front of the hip · iliopsoas and rectus femoris
- Needs
- No equipment
Setup
Start on all fours. Bring one knee forward behind that hand, with the shin angled across your body. Slide the other leg straight back.
Steps
- Keep your hips level.
- Lower your chest toward the floor as far as is comfortable.
- Hold for the time you chose, then change sides.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
Deep in the buttock of the front leg.
Common mistakes
- Rolling onto the hip of the front leg.
- Forcing the front knee.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the front knee hurts; use the chair version instead.