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Flexibilityintermediate

Pigeon Pose

Muscles Worked

Front

Back

Primary: glutes, piriformis, hip external rotators

How to do it

From all fours, bring one knee forward toward your wrist and extend the other leg behind you. Lower your hips toward the floor and hold the hip stretch. You can stay upright or lower your torso to the floor.

Form Tips

This is an intense hip opener — use a folded blanket under your front hip if your hips don't reach the floor. Breathe into the tension.

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