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Pigeon pose

VeryWellFit: "A popular yoga pose, pigeon is a deep stretch for the gluteal muscles and hip adductors. It’s an advanced stretch, so it may take some practice and time for beginners to learn." [ID: pigeon_pose]

Instructions

First time: Try 1 set, 10 reps

Steps:

1. Get on all fours
2. Bend your right knee and bring it forward between your hands
3. Extend your left leg behind you
4. Inhale. Expand your chest, lean back, looking up
5. Exhale. Slowly lower your head and chest to the floor

Go slow...this is an advanced stretch.

Little help

Video: This is another good stretch demo from HowCast, www.youtube.com/watch?v=jQMsyrLowFw

Article + video: "How to Do Pigeon Pose" from VeryWellFit, www.verywellfit.com/pigeon-pose-eka-pada-rajakapotasana-3567103

Image source: VeryWellFit, www.verywellfit.com