Pigeon Prep

About This Pose

From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.

How to Practice

1. 1

   Begin in Downward Facing Dog or tabletop.

2. 2

   Bring the right knee forward toward the right wrist and angle the right shin across the mat.

3. 3

   Slide the left leg straight back, resting the top of the left foot on the mat.

4. 4

   Lower the hips toward the mat — place a folded blanket under the right hip if it does not reach.

5. 5

   Walk the hands forward and lower the torso over the front shin, resting on the forearms or forehead.

6. 6

   Hold for 8–10 breaths, breathing into the right outer hip. Press back up and switch sides.

Benefits

• Deep outer hip and piriformis stretch, releases the hip flexors