Block-support pigeon

Technique

1. From Downward dog , bring the knee toward the same side wrist and settle the hips onto a block with the outside edge of the shin on the floor.
2. The angle of the knee can be smaller for tighter hips, or more open for more flexible hips.
3. Extend your back foot.
4. Support some of your weight on your arms.
5. Try to square the hips and shoulders toward the front of the mat.

Form tips

1. This creates a Hip external rotation in the front leg and a Hip extension in the back leg. Try to feel both.
2. Avoid leaning to one side.
3. You should not feel any pain in the knee. If you do, back out of the posture and try again by using a smaller angle in your front knee.

Similar Exercises

• Pigeon pose
• Lying butterfly stretch
• Pigeon good morning
• Supported sitting half lotus revolved spinal twist
• Kneeling lunge forearm down reach up

Equipment

• Ground (hands or body)