Half Pigeon

Start on all fours with hands below shoulders. Bend right knee and slide it forward between hands (heel under left hip). Extend left leg behind you with toes tucked under. Hips face forward. Gaze up and expand chest. Lower chest onto thigh.

Stretches thighs, psoas, abs, chest, shoulders, neck.

A) Hold onto back foot. B) Folded blanket under hip. C) Figure four version (Sit with knees bent, feet flat on mat, arms behind you for support. Bring right ankle over left knee, keeping foot flex. Walk left foot closer to hip to increase stretch). D) Figure four version lying on your back.

Ankle or knee injury.

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