Pigeon (hip focus)

How to

1. Begin in Downward Facing Dog, pressing your hands firmly into the mat, fingers spread wide.
2. Inhale and lift your right leg high behind you, keeping the hips square.
3. As you exhale, draw your right knee toward your right wrist, placing your right shin on the mat. The right foot can be close to the groin or more parallel to the front edge of the mat depending on flexibility.
4. Extend your left leg straight back, ensuring the left knee and top of the foot are facing down. Keep the hips squared to the front of the mat.
5. Walk your hands to your sides, lengthening your spine upward. Engage the core slightly to support the lower back.
6. With each inhale, lengthen your spine, and with each exhale, deepen into the pose, possibly folding forward over the front leg if comfortable.
7. Direct your gaze softly toward the front of your mat or close your eyes to enhance inner focus.
8. To exit, press into your hands, tuck the left toes under, and gently lift back into Downward Facing Dog. Repeat on the other side.

Benefits

• Opens the hips, increasing flexibility in the hip flexors and rotators.
• Stretches the glutes and piriformis, which can help alleviate sciatic pain.
• Releases tension in the lower back, providing relief from back pain.
• Encourages mindfulness and stress reduction through focused breathing.
• Grounding and calming, helping to balance emotions and enhance focus.