Omkin
App
Hip Openers1 × 60 s per side

Pigeon Pose

Stretch the glutes and outer hips used in pistols and L-sits.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 60 s per side
Target areas
Glutes, Hips
Equipment
No equipment needed

How to do it

  1. 1From hands and knees slide one knee forward behind the same-side wrist.
  2. 2Extend the other leg straight back and square the hips.
  3. 3Lower onto the forearms or fold forward over the front shin.
  4. 4Stay long in the spine and relax the glute.

BreathingLong exhales as the hips soften toward the floor.

CautionPlace a cushion under the hip if it does not reach the floor. Avoid if the knee hurts.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.