Half Hip Pigeon Stretch
Release tension in your hips and glutes with this gentle stretch. Perfect for improving flexibility and relieving lower back pain.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin in a seated position on a comfortable surface.
2. Bring your right leg forward, bending the knee, and place the right ankle near your left hip. The right knee should be as close to a right angle as possible but adjust based on flexibility.
3. Extend your left leg straight behind you, with the top of your foot resting on the ground and your leg fully elongated. Ensure your hips are square to the front of the mat - avoid letting them splay to one side or the other.
4. Keep the torso upright and use your hands on the ground for support, positioning them on either side of your body.
5. Gently lean forward to increase the stretch, maintaining a straight spine. Only go as far forward as comfortable while feeling a stretch through the right glute and hip.
6. Hold the stretch for a desired duration, focusing on deep breaths and relaxing into the stretch with each exhale.
7. Slowly release the position and switch legs, repeating the stretch on the opposite side.
Note: Maintain even weight distribution between both hips and modify the position if you feel any pain. It's important to listen to your body's limits and not force the position.
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