"This pose gives your hips an opportunity to really open up and sink into the floor," Armstrong said of Pigeon Pose. Madeline Sperber, RYT 200, yoga instructor and fitness director at the Seagate Fitness Club, added that this pose is beneficial for stress release because it calms your nervous system "while also working to loosen the low back, hips, and glutes."
- Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here, breathing into any areas of tightness and tension for at least one minute and as long as five minutes.
- Repeat this pose with your left knee bent.