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Hip Stretching: Pigeon Pose and Quad Variants

Hip stretches: pigeon variations and a quad stretch.

PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow

How to play

  1. Modified pigeon with hands supporting.
  2. Supine pigeon (ankle over knee).
  3. Side-lying quad stretch.
  4. Low lunge for the hip flexors.

Rules

Variations

Easier

Lying-down version.

Standard

Supported pigeon.

Harder

Hold longer.

Adaptations

Learning goals

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