Pigeon Pose
Deep external hip rotation and glute release — restores the rotation that hinging and squatting quietly steal.
- 01From all fours, bring one knee forward behind the wrist, shin angled across the mat.
- 02Extend the back leg straight behind you, hips square to the floor.
- 03Support yourself on hands or forearms — use a block or cushion under the hip if it doesn't reach.
- 04Hold 90 seconds per side, breathing into the hip.
- 01Keep the hips level — if one side lifts, prop it.
- 02Back leg long and toes pointed straight back.
- 03Never force the front shin parallel; let the hip decide.
- 01Collapsing onto one hip and torquing the front knee.
- 02Chasing depth instead of squareness.
- 03Holding your breath through the discomfort.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.