Double Pigeon Pose
Seated with the shins stacked like logs, each ankle over the other knee; the outer hips and glutes open, more as you fold forward.
How to do it
Setup
Seated tall, one shin parallel to the front edge of the mat, the other stacked on top, feet flexed.
Steps
- Line the top ankle up over the bottom knee and the bottom ankle under the top knee.
- Hinge forward from the hips with a long back until the outer hips stretch.
- Hold and breathe, then sit up and restack with the other shin on top.
Common mistakes
Top knee hanging high in the air: sit on a folded blanket instead of pressing it down. Feet pointed or sickled: flex them to protect the knees. Rounding the back to fold lower: hinge from the hips; the depth comes later.
Breathing
Slow and even through the hold.
