Long Holds01/03
Deep stretch for the glute and outer hip.
Pigeon Pose
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SidesEach side
Progression · 3 weeks
- 01
From all fours, slide one knee forward behind the same wrist.
- 02
Extend the back leg straight behind you.
- 03
Square the hips toward the floor.
- 04
Sink the chest forward over the front shin if comfortable.
Watch for
Place a folded blanket under the hip of the bent leg if it doesn't reach the floor.