Elevated Pigeon Stretch

Instructions

Start on the floor on your hands and knees.
Bring one leg forward and place the front shin in front of your body in a pigeon stretch position.
Put yoga blocks under the front leg to support it, based on the height you need.
Extend the back leg straight behind you.
Square your hips as much as you comfortably can.
Keep your chest lifted at first and use your hands on the floor or on blocks for support.
Adjust the height of the yoga blocks so the front hip and front leg feel supported rather than hanging or dropping.
Stay upright if that is how the stretch was prescribed, or slowly fold your torso forward over the front leg if instructed.
Relax into the position gradually while continuing to breathe.
Hold for the prescribed amount of time.
Come out of the stretch slowly and switch sides.

Common Compensations

Do not force the front shin into a perfectly parallel position if your hip mobility does not allow it.
Do not let the front hip drop unsupported if the blocks need to be higher.
Do not twist your pelvis too far to one side.
Do not collapse your chest or round excessively unless the forward fold is intentional.
Do not push into sharp pain in the front knee or hip.
Do not hold your breath.

Extra Info

You should feel a stretch mostly in the glute and outer hip of the front leg.
You may also feel a stretch through the front of the back hip.
The yoga blocks help support the position so the stretch feels more controlled and comfortable.
It is okay to use more height under the front leg if that helps you keep better alignment.
You should not feel sharp pain in the knee, hip, or low back.