Loosen your hips with yoga’s pigeon pose

If you perform regular squats and lunges in your workouts, be sure to include a hip stretch at the end of your routines. This popular yoga position, the pigeon pose, will help loosen your hips and keep your buttock muscles flexible. If you’re very tight in your hips, use a yoga block to support your weight; it will make holding the stretch more comfortable.

1. With block: Begin on your hands and knees. Bring your right knee forward to the floor near your right hand and bring your right heel to the floor in front of your left hip. Place a yoga block under your right hip. Keep your hips level and squared to the front. Extend your left leg behind you with your left knee facing the floor. Place a towel under your knee for extra cushioning. Raise your chest away from the floor and relax as you hold this position for 20 to 30 seconds. Repeat on the other side.

2. Without block: Begin on your hands and knees. Bring your right knee forward to the floor near your right hand and bring your right heel to the floor in front of your left hip. Keep your hips level and squared to the front. Press down into your hands and slide your left leg behind you with your left knee facing the floor. Lower your groin toward the floor. Raise your chest away from the floor and relax the right side of your buttocks as you hold this position for 20 to 30 seconds. Repeat on the other side.

--

Karen Voight can be reached at kvoightla@aol.com.