Pigeon Pose: Glute and Hip Stretch

Hello lovely readers,

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!

Video: Lying Down Quad Stretch

So I'm super excited...this is my FIRST REAL VIDEO (yes less than 20 seconds). Thanks to my sister for patiently filming in the chilly weather. I hope this is helpful in showcasing the stretch. I know the music is super cheesy but maybe better than just hearing the wind? 

Lying Down Quad Stretch

Hello lovely readers,

The lying down quad stretch is one of my favourite post-running stretches, not only for my quads but hips as well. Here's a step-by-step guide for stretching your right side (forgive any pained expressions. It was sunny!):

 Step 1: Start in a seated position with your knees bent

 

                                                                
Step 2: Grab your right ankle with your right hand as your left knee bends to the left

 Step three: Slowly lean back on your elbows. You should now feel the stretch through your right quad and right hip flexor. Hold for about 10 seconds.

                                                                         

Step 4 (Optional): For an even deeper stretch lay all the way down on your back. Hold for about 10 seconds.

 

Repeat on the other side!

*I'll be posting a video of this move shortly done with the left leg*