> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Bent-leg pigeon
> Novice · Static · Unilateral. Flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 31 s |
## Technique
1. From Downward dog, bring the knee toward the same side wrist and settle the hips toward the floor with the outside edge of the shin on the floor.
2. Aim for a 45 degree angle in the knee, keeping the foot close to the opposite hip.
3. Extend your back foot.
4. Support some of your weight on your arms.
5. Try to square the hips and shoulders towards the front of the mat.
## Form tips
* This creates a Hip external rotation in the front leg and a Hip extension in the back leg. Try to feel both.
* Avoid leaning to one side and instead support the position with the arms and allow the hips to drop over time.
* You should not feel any pain in the knee. If you do, back out of the posture and try again by bending your front knee a little more (smaller angle), using props as needed (see Block-support pigeon).
**Logging:** Work each side for the time indicated.
## Muscles
Flexibility
- Pelvis
- Hamstrings
- Quadriceps
- Hip adductors
## Equipment
## Appears in
## Progressions
Intermediate
Novice
Intermediate
## Regressions
Beginner
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/bent-leg-pigeon-e0w7). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
