move of the week: pigeon
This famous yoga pose stretches the gluteal muscles and the deep hip rotators. The back leg receives a gentle stretch to the hip flexors. Pigeon is the perfect finish to our Stylebook Summer Fitness series.
Starting from all fours or downward dog, lift one leg up and swing it forward. Gently set the shin down parallel (ish) to the front of the mat so that your ankle is near your opposite wrist and your knee is near the same side wrist. Start to settle your hips down. If you have a lot of space between your hip and the floor, place a blanket or block underneath. Walk your back knee gently back and place the top of the foot on the ground, but make sure that your ankle is pointing straight up to ensure that your hips are squared. As you inhale, lengthen your spine and neck up and puff out your chest (like a pigeon). Then as you exhale start to sink into the hips as you lean your chest forward, lengthening your spine as you go. Maintain the length in the spine and the squared hips as you walk your hands forward and settle your arms in front of you. Rest your head on the ground in whatever position is comfortable. Take a couple breaths to notice the tightness you are holding in the hips, and then with every exhale start to sink the hips down to the floor, releasing the tension. Hold anywhere from 5 breaths to a couple of minutes. On an inhale, lift your chest and tuck your back toes to swing the leg back. Roll the leg around a couple of times and repeat on the other side!
