Advanced Glutes and Piriformis Stretching
Advanced glute and piriformis stretches.
PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow
How to play
- Full pigeon pose with the trunk folded forward.
- Supine figure-4: ankle over the knee, pull the leg toward the chest.
- Seated, bring the crossed knee toward the opposite shoulder with a twist.
- Slow breathing for 30–45 seconds per pose.
Rules
- No knee pain.
- Come out of pigeon slowly.
Variations
Easier
Lying-down version.
Standard
Supported pigeon.
Harder
Pigeon held longer.
Adaptations
- Knee problems: lying-down version only.
- Limited mobility: chair version.
Learning goals
- Improve hip flexibility.
- Prevent lower-back discomfort.
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