Pigeon Pose

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

How to do it

1. Start in a downward-facing dog or on all fours. Bring your right knee forward and place it just behind your right wrist, lowering your shin toward the floor so it angles across the mat.
2. Slide your left leg straight back, keeping the top of the foot and the thigh on the floor and your hips squared toward the front of the mat.
3. Inhale to lengthen your spine, then exhale and walk your hands forward, folding your torso over the front leg as far as is comfortable.
4. Hold and breathe steadily, then press back up and switch sides, repeating with the left knee forward.

Form tips

• Keep your hips level and squared to the front—don't let your weight roll onto one side.
• Flex your front foot to protect the knee, and never force the shin parallel to the mat.
• Soften into the stretch on each exhale instead of pushing; ease off if you feel any sharp pain in the knee.