Adiletix - Pigeon Hip Stretch - Step-by-Step Guide
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Pigeon Hip Stretch
1 - Begin in a tabletop position on all fours with your wrists aligned under your shoulders and knees under your hips.
2 - Bring your right knee forward and place it behind your right wrist, angling your shin diagonally across the mat so your right foot is positioned near your left wrist.
3 - Slide your left leg straight back behind you, keeping your left foot relaxed with the top of the foot resting on the floor.
4 - Ensure your hips are squared and facing forward. If your right hip does not reach the floor, place a folded blanket or block beneath it for support.
5 - Slowly walk your hands forward and lower your torso down toward the mat, resting on your forearms or extending your arms fully for a deeper stretch.
6 - Hold the position for 30 to 60 seconds, breathing deeply and allowing your hip and glute to relax with each exhale.
7 - To release, press your hands into the floor, tuck your left toes, and gently slide your right leg back to the tabletop position. Repeat on the opposite side.
