Pigeon Pose is an excellent stretch to open your hips and increase mobility.
Increased hip mobility is directly related to improved lower back and knee health!
This pose helps to increase the length of the hip flexors/adductors/gluteal muscles all which can become tight with prolonged periods of sitting.
- Begin on your hands and knees in the quadruped position (table position).
- Bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.
- Press through your fingertips as you lift your torso away from your thigh. Lengthen the front of your body. Release your tailbone back toward your heels. Work on squaring your hips and the front side of your torso to the front of your mat.
- Draw down through your front-leg shin and balance your weight evenly between your right and left hips. Press down through the tops of all five toes of the back foot.
- Hold for up to one minute.
- To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into hands and knee position.
- Repeat on the opposite side, 2-3x per side.