Yoga Practice:

Pigeon Pose

Increases flexibility in the hips

Lengthens the quadricep muscles

Strengthens the back muscles

Lengthens the abdominal muscles

Begin in a crossed legged position with the right leg crossed in front.

Take the right leg all the way around and back so it is extended behind you and the knee is facing down.

Take a look back to see the foot is in line with the hip.

You might want to prop the left hip up on a blanket or pillow to keep the hips level. It should not feel like you are sitting off to one side.

Use your hands to keep the spine upright.

Press into the hands to lift the chest creating a backbend.

If available, you can begin to lean forward, lengthening the spine.

Some options would be to bring the forearms forward for support

Folding the hands one over the other and resting the forehead on the hands

Stretching the arms out in front of you and bringing the belly all the way down.

To come out of the pose, move your hands back toward you so you are upright, sit off the the left and gently bring the right leg back around to your crossed leg position