Half Pigeon Hip Stretch
Front shin across the mat, back leg long, hips square; the front leg's outer hip stretches, more as the chest folds.
How to do it
Setup
From all fours, one knee forward, shin angled across, the other leg long behind.
Steps
- Flex the front foot and lower the hips evenly toward the floor.
- Keep both hip points facing forward, hands on the floor.
- Hold upright or walk the hands forward to fold, then switch sides.
Common mistakes
Pain in the front knee: bring the heel closer to the hip and flex the foot. Dropping onto one hip: prop it on a folded blanket. Back leg rolling out: its knee and toes point down.
Breathing
Slow and even through the hold.
