Learn all of the different ways to stretch your hips and find the one that's right for you. Recommended props: 1 blanket

My hips are definitely tight and it was helpful to see Vytas demonstrate what tightness would look like in each pose so I could know to go easy.

Will stretching more help my hips eventually open enough to do the deeper stretches? Or are some people just not anatomically suited for deeper stretches?

Caroline G.

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What can be done to alleviate risk in pigeon and what are safer ways to come out of the pose?

Alia B.

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Thanks for your question. Most risk factors depend on your body type and injury history. For tighter people, the most important area to mind in this posture is the front knee. Rotation of the femur should come from the hip socket. This stretches the piriformis muscle and is the reason we practice this pose. However for those with tight hips, often times the rotation tends to move down into the knee joint itself which isn’t a good thing. Keep the front foot flexed so that the lower leg stays stable and use a bolster, blankets or blocks to elevate the pelvis and keep it level. Sinking too low in the pose puts more weight into the knee joint and can easily hurt the meniscus. Turning the hips to compensate isn’t a very good idea either because it invites compression. Coming out of the pose should always be done slowly using the strength of the arms to help lighten the load on the front leg during the exit. If this pose seems dicey to you even with this knowledge, then stick to some other, simpler hip-opening postures.

Vytas B.

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Really difficult for us at home to get close to some of these positions and not easy when you have an expert as the demo subject

Katie D.

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try these out at work

celia c.

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