Sleeping Pigeon Pose

A deep hip flexor and glute stretch performed in a reclined position, promoting mobility and reducing hip tension.

Instructions

1. Lie on your back on a yoga mat with both knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee, creating a figure-four shape with your legs.
3. Thread your hands through the space between your legs and clasp them behind or around your left thigh.
4. Gently pull your left knee toward your chest, keeping your head and shoulders relaxed on the floor.
5. Adjust your position so you feel a deep stretch in your right glute and hip.
6. Hold the stretch for 30-60 seconds, breathing deeply and allowing your muscles to relax.
7. Release and return to the starting position.
8. Repeat on the opposite side with your left ankle crossed over your right knee.

Tips

• Keep your lower back pressed to the floor to prevent excessive strain on the spine.
• Only pull as far as is comfortable; avoid forcing the stretch.
• Breathe slowly and deeply into the stretch to enhance relaxation.
• If the stretch is too intense, unclasp your hands and hold your thigh with just one hand.
• Perform this stretch after workouts when muscles are warm for better results.
• Hold each side for equal time to maintain balanced hip mobility.