Pigeon Stretch

Instructions

Start on your hands and knees.
Bring one knee forward and place it behind the same-side wrist or slightly toward the center, depending on what feels comfortable for your hip.
Angle the front shin in front of your body.
Extend the back leg straight behind you.
Keep your hips as level and square as possible.
Place your hands on the floor and lift your chest first.
Stay upright if that is how the stretch was prescribed, or slowly lower your torso forward over the front leg if comfortable.
Relax into the position gradually while continuing to breathe steadily.
Hold for the prescribed amount of time.
Use your hands to slowly press yourself back up.
Bring the front leg back and return to the starting position.
Switch sides and repeat.

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 heavily without support.
Do not twist your pelvis excessively to one side.
Do not collapse your chest suddenly into the stretch.
Do not push into sharp pain in the front knee or hip.
Do not hold your breath.

Extra Info

You should feel this mostly in the glute and outer hip of the front leg.
You may also feel a stretch through the front of the back hip.
Keeping the torso more upright usually makes it easier to control the position.
Using a yoga block or pillow under the front hip can make the stretch more comfortable.
You should not feel sharp pain in the knee, hip, or low back.