Enhancing Skills

Proud pigeon

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The proud pigeon stretch is a yoga pose that targets the hip flexors, glutes, and outer hips.

Proper form:

  1. Begin in a tabletop position, with your wrists stacked under your shoulders and your knees under your hips.
  2. Bring your right knee forward, placing it behind your right wrist. Your right ankle should be in front of your left hip.
  3. Stretch your left leg behind you, keeping your toes pointed and the top of your foot on the ground.
  4. Slowly lower your body toward the ground, keeping your hips square and level.
  5. Walk your hands forward and lower your forearms to the ground.
  6. Hold the stretch for 30 seconds, then slowly lift your body up and release.

How to reduce the difficulty:

  • Place a pillow or block under your hips for extra support.
  • Keep your hands on the ground instead of lowering your forearms.

How to increase the difficulty:

  • Lift your chest up and arch your back.
  • Hold the stretch for 1-2 minutes instead of 30 seconds.

Reps:

  • Hold the stretch for 30 seconds on each side, for 1-2 sets.

Estimated time for exercise:

  • 1 minute total.

Body Group:

Full Body

Muscle Group(s):

Gluteus, Hip, Lower back

Muscles used:

Primary:

Hip External Rotators

Secondary:

Gluteus Maximus, Gluteus Medius, Piriformis

Tertiary:

Hip flexors

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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