The modified pigeon is a fantastic way to open up those hips and glutes. This cool-down move, a variation of the classic pigeon pose, focuses on gently increasing flexibility and releasing tension through a “contract-and-relax” technique. Get ready to feel a deeper stretch and improved mobility. Here’s how to do it:

Modified Pigeon Instructions

  • Begin in a seated position with one leg forward at 90 degrees and one leg back at 90 degrees
  • Sit up tall with your spine straight
  • Use your arms to support the position that provides the best stretch in the front glute and back hip
  • Push the front lower leg into the ground to create contraction as you inhale
  • Relax as you exhale deeper into the stretch
  • Repeat this contract-and-relax pattern for 30 seconds
  • Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds

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