Pigeon Stretches

Progressions

1. 01

   Seated Figure Four Stretch

   • Sit in a 90/90 position with one leg bent in front of you and the other leg bent behind, but with a slightly more bent front knee compared to a typical 90/90.

   • Lean slightly forward over the front leg, pressing into the stretch in the hip and glutes of the front leg.

   • Focus on improving external rotation while keeping your torso upright.

   • Hold the stretch and breathe deeply, allowing the hips to release tension and improve flexibility.

2. 02

   Upright Pigeon Pose

   • From a pigeon position, with one leg bent in front of you and the back leg extended straight behind, keep your torso upright.

   • Engage your core as you gently press your hips toward the ground, deepening the stretch in the front leg’s hip flexors and glutes.

   • Focus on maintaining an upright torso and actively stretching the front hip.

   • Hold this position for the desired duration to improve external rotation and hip flexibility.

3. 03

   Pigeon Pose

   • In the pigeon position with your front leg bent in front of you and your back leg extended behind, slowly lower your chest toward the floor.

   • Extend your arms forward or rest your forearms on the ground.

   • Focus on relaxing into the stretch, allowing the glutes and hip flexors of the front leg to release tension.

   • This position deepens the stretch in the front leg, promoting better external rotation and hip flexion over time.

Common mistakes

• Ignoring Knee Discomfort
• Hips Tilting or Collapsing
• Forcing the Front Shin Parallel
• Holding Breath
• Back Foot Sickling