Technique
- From Downward dog, bring the knee toward the same side wrist and settle the hips onto a block with the outside edge of the shin on the floor.
- The angle of the knee can be smaller for tighter hips, or more open for more flexible hips.
- Extend your back foot.
- Support some of your weight on your arms.
- Try to square the hips and shoulders toward 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.
- You should not feel any pain in the knee. If you do, back out of the posture and try again by using a smaller angle in your front knee.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
Secondary
- Pelvis
- Hamstrings
- Quadriceps
- Hip adductors
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
trains stretches
Progressions
Bent-leg pigeon
Novice
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