PIGEON STRETCH

In addition to opening up the hips, the pigeon stretch can help you work on your hamstring and spine flexibility. Start with your front knee bent to a 90-degree angle. You can adjust your back knee to what you’re comfortable with, keeping it bent or extending it. Rock back and forth, rotating your rear hip towards your front heel, and then towards the back foot. Keep your chest up high, and only take the stretch as far as you can comfortably. You can enhance the stretch by straightening out your back leg, which puts you into the full pigeon pose, but only do what’s comfortable. Set a timer for 30 seconds and work on opening your hip, then switch sides and set another timer for 30 seconds. You can repeat this stretch, alternating sides for 2 more rounds.