Supine Pigeon

How to

1. Begin by lying flat on your back with your legs extended and arms resting by your sides.
2. Bend your knees and place your feet flat on the mat, hip-width apart.
3. Lift your right leg and place your right ankle over your left thigh, just above the knee, creating a figure four shape.
4. Flex your right foot to protect your knee joint and keep your right knee gently pressing away from your body.
5. Reach your hands through your legs and interlace your fingers behind your left thigh, gently drawing it towards your chest.
6. Ensure your head and shoulders remain relaxed on the mat, with your gaze directed upwards or eyes softly closed.
7. Breathe deeply, maintaining awareness of your breath, and hold the pose for 5-10 breaths, feeling the stretch in your right hip.
8. To exit, release the grip on your left thigh, lower your left foot back to the mat, and gently extend both legs. Repeat on the opposite side.

Benefits

• Stretches the hip muscles, particularly the piriformis and gluteal muscles.
• Improves flexibility in the hips and groin area.
• Relieves tension and tightness in the lower back and hips.
• Promotes relaxation and stress reduction through mindful breath awareness.
• Enhances circulation in the pelvic region, supporting overall hip health.