This popular alternative is a moderate, regulated stretch that targets the same muscle regions as pigeon position without knee pressure.
Lay on your back, knees bent, feet on the floor. Pause with one ankle over the other knee. Some will find this too much. Grab the bottom leg between your legs for increased stimulation.
Lay on your back, knees bent, feet on the floor. Pause with one ankle over the other knee. Some will find this too much. Grab the bottom leg between your legs for increased stimulation.
Your elbow can push your knee away. Keeping your shoulders on the ground, breathing steadily, and feeling a stretch indicate a good stretch.
This form emphasizes hip sides and back. Take it slowly and don't force it.
Cross-legged sit tall. Stack one ankle over the other knee to stack the shins. Sit tall and hip-root. Flex both feet. Fold forward.
This pose stretches hip stabilizers including the IT band, piriformis, and gluteus medius (and minimus) without straining your knees like pigeon pose.
Sitting, cross one leg over the other to stack your knees. Bring your ankles to your hips. Root both hips evenly.
Bring your shins to the mat by moving both ankles forward for extra intensity.
This approach is beneficial for knee instability or pain because the knee doesn't rotate or transverse.
Step one foot outside both hands and gradually lean hips forward from hands and knees. Turn the front toes out 45 degrees and lay that hand on the inner thigh to encourage that knee away from the body.
Look back. Option to stretch quadriceps by bending back leg and reaching towards foot.
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