Take care with: knees, hips
If you have trouble with your knees or hips, check with a doctor or physio first. In the app we automatically swap this exercise for a gentler one when you report it.
Pigeon pose
How to
- 1
From Downward dog, bring one knee forward behind the hand on the same side and lay your shin across the floor at an angle.
- 2
Stretch your back leg straight behind you with the top of the foot on the floor and your hips facing forward.
- 3
Keep your front foot flexed towards your shin to protect your knee.
- 4
Stay upright on your hands first, then fold forward onto your forearms as you exhale if it feels good.
- 5
Breathe slowly into the stretch in your glute, then switch sides.
Tips
If the hip of your front leg hovers off the floor, prop it up with a cushion or folded blanket.
Easier version: lie on your back, cross one ankle over the opposite knee and pull that thigh towards your chest.
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