I want to share a step-by-step version of another one of my favourite stretches and yoga pose! The pigeon pose is an excellent way to get some release through tight glutes and hips. I am warning you that it does hurt (for me at least!), but it is totally worth it to get a deep stretch.
Step 1:
Start in downward dog for as long as you like!
Step 2:
Swing your right leg up and hold for a few seconds. Prepare to swing this leg forward.
Step 3:
Swing your right leg forward. IMPORTANT: make sure your RIGHT KNEE is OUTSIDE your RIGHT WRIST. Feel free to adjust your foot until you find a comfortable position. The two pictures below show how this position should look from both sides. Get comfy and move right into the next step.
Step 4:
Slowly walk your body forward and place your elbows on the ground. OPTION: you can continue to stretch and lay your arms down flat, with your head nearing the ground (if you're super flexible). Hold for 20-30 seconds.
Step 5: OPTIONAL
Keeping your right hand on the ground, lift your body, take your left arm, and grab your left leg, keeping your left knee on the ground. This really increases the stretch! Hold for 20 seconds.
Step 6: OPTIONAL
Lift your right hand to meet your left to have both hands grabbing your left foot. You'll get a reeeeeaaaalllllly deep stretch and your balance will most definitely be tested! Hold for 20 seconds.
Step 7: REPEAT on the other side!
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