Roll Pigeon Stretch
The pigeon with the hands on a foam roller: roll it forward to lower the chest over the front shin, then roll back up.
How to do it
Setup
Pigeon on the floor, front shin across, back leg long, hands on a foam roller ahead.
Steps
- Roll the roller forward as the chest lowers over the front shin.
- Hold and breathe where the front hip stretches, hips level.
- Roll back up to tall, then switch legs.
Common mistakes
Hips tipping onto the front leg's side: keep them level, with a cushion under the hip if needed. Front knee aching: bring the front heel closer to the groin. Roller shooting away: move it slowly with light hands.
Breathing
Exhale rolling forward, inhale rolling back.
