Lying Leg Tuck Hip Twist Stretch
In the upright half pigeon, one hand stays down while the other arm sweeps up and back; the chest turns open over the front leg.
How to do it
Setup
Half pigeon: front shin across the floor, back leg long, hands beside the hips.
Steps
- Sweep the arm on the back leg's side up toward the ceiling.
- Turn the chest after it, the hips staying square.
- Bring the arm down; finish the side, then switch legs.
Common mistakes
Hips rolling with the twist: keep them square and heavy. Leaning the weight onto the front knee: sit back into the hip. Yanking the arm around: let the chest lead and the arm follow.
Breathing
Exhale on each rotation.
