A great exercise for stretching the hip external rotators and lumbar region of your back.
- From a press up position, lower one leg to the ground and align the knee with the mid-line of your body. Please note that an original pigeon pose has the knee more lateral.
- Drop the back leg to the floor and slide backwards into the stretch. Be careful not to slide too deep as this will limit your ability to rotate the pelvis later on.
- Place your hands 3 inches in front of your front leg
- Using the opposite side arm to front leg. Reach underneath the other arm and drive stretch by allowing the spine and pelvis to rotate into the front leg. Return the hand and repeat, each time try to reach further.