Pigeon Stretch

A variation of the pigeon stretch that uses a strap or band to assist in deepening the hip and glute stretch while maintaining a more upright position.

Instructions

1. Sit on a mat with both legs extended in front of you.
2. Bend your right knee and place your right foot across your left knee, with your right knee pointing out to the side.
3. Wrap a resistance band or yoga strap around your right shin just above the ankle.
4. Gently pull on the strap to draw your right knee toward your chest, creating a deeper stretch in your right glute and hip.
5. Keep your torso upright or allow a slight forward fold if desired for an additional stretch.
6. Hold this position for 20-30 seconds, breathing deeply into the stretch.
7. Release and repeat on the left side.

Tips

• This variation of the pigeon stretch allows for more control over the stretch intensity compared to a deep forward fold.
• The strap allows you to modify the depth of the stretch by adjusting how much you pull, making it accessible for all flexibility levels.
• Keep your opposite leg (left in this case) extended on the mat; this provides stability and a foundation for the stretch.
• Avoid jerky movements; use slow, controlled motions to deepen the stretch gradually.
• This stretch is particularly effective for releasing tension in the glutes muscle, which can alleviate lower back and hip discomfort.
• Perform daily for best results in improving hip flexibility and reducing tightness.