Yoga: Pigeon Pose

Video Transcript

"That was a touch sequence. We are going to continue our balance sequence but now let's stretch the hips out. Since we have really worked those medial gluts, take the arms overhead on an inhale staring in tadasana, exhale, dive forward and we are just going to take you to the floor in this sequence. Inhale to a flat back so you are lifting the head and stretching the spine. Step back with the left foot into a low lunge. Walk your right foot over to your left hand and bring the right knee toward your right hand. It is important here to get the knee outside of center to the right. When you feel comfortable here if that is possible, walk your hands forward. So pigeon pose, a lot is going to ride in this right hip. If you feel pinching in the knee at all then place a pillow or a blanket underneath the hip and underneath the sit bone resting here for about five to ten breaths, letting the hips stretch. From here we're going to switch to the other side. I'm going to have Julie step back into downward facing dog and then slip the left leg forward to do the opposite side. Pigeon again. Make sure you square the hips to the floor as much as possible here. It is o'kay to bend the back knee. If you are super tight in the hips place a block underneath the left hip and bend the back knee so it comes around a little bit and releases some of the pressure on the thigh, stay here for five to ten breaths."