Pigeon pose
A classic yoga hip opener that stretches the outer hip and glute of the front leg and the hip flexor of the back leg.
IntermediateMatLow impactSuggested: 30 sec per side
How to do it
- Start on your hands and knees.
- Bring your left knee forward behind your left wrist and angle your left shin across the mat.
- Slide your right leg straight back with the top of the foot on the mat.
- Square your hips, walk your hands forward and lean over your front leg.
- Hold and breathe, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Place a cushion under your front hip if it does not reach the mat.
- Keep your front foot flexed to protect the knee.
Muscles worked
GlutesHip flexorsOuter hips