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Foot to Hip : Front hip flexed, externally rotated and abducted. knee flexed. Back leg hip extended and internally rotated. knee extended, foot plantar flexed.
Spine : Flexed
Shoulder to Hand : shoulders flexed, elbows extended, forearms pronated


There are many ways to perform pigeon and like any pose the variation chosen will affect the result of what's being lengthened and strengthened and what could limit an individual. In this variation more weight is over the front thigh and the fold or greater hip flexion will pull more on the hamstrings and glutes, but will lessen the effect on the front of the back leg.


Foot to Hip : front hip abducted or abducted. knee more extended or flexed. feet flexed vs relaxed.
Spine : extended or flexed, twist or side reach
Shoulder to Hand : arms reach over head or by sides


- Space knees with a strap if knee flexion is uncomfortable.
- Decrease the angle of the front knee. The more the front knee is extended the bigger the amount of external rotation required and if there isn't enough range, the stress will go to the knee.
- Some like to flex the front foot as they feel the engagement helps stiffen the lower leg and due to fascial continuity, support the knee.


Externally rotate more
Mermaid or One Legged King Pigeon to add more stretch to the front body.


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