If you have ever tried pigeon pose you will know how challenging it is. If you practice it consistently you will notice increased suppleness throughout your practice.

Start in all fours, place your hands directly below your shoulders and knees below hips.

Bring your right knee forward until it touches your right wrist, keeping your right thigh parallel with the sides of the mat. Slowly inch your right shin and foot toward the midline of your body until your foot is directly below your left hip. Now straighten your left leg toward the back of the mat.

Walk your hands back and lower your pelvis towards the floor. You need to keep your pelvis  as level as possible.

As your hips settle press your fingertips into the floor and lengthen the sides of your waist.

Then, walk your hands forward, inhale deeply as you lengthen your torso and exhale as you fold forward.

After 5-10 breaths in the forward bend, inhale to come back up. Press down through your fingertips as you  transition into downward dog. Take five deep breaths and repeat on the other side.


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