This sequence of Pigeon pose variations are sure to loosen up hips made tight from running or simply sitting all day. Begin with your right knee forward, and then repeat on the other side.

Pigeon

• From Down Dog, inhale to draw your right knee forward between the hands. Exhale to adjust the front leg so you feel an opening in the right hip and left hip flexor, but not so much that you feel pain.
• Rest your hands on your hips or inhale to raise the arms in the air, gazing at the palms with relaxed shoulders.
• Breathe deeply for five breaths.

Rotated Pigeon

• From Pigeon, exhale to lower the left shoulder to the floor in front of your shin. Extend your left arm, and rest your cheek on your right hand.
• Enjoy this twist for five breaths.

Pigeon Twist

• From Rotated Pigeon, inhale to lift the torso up and bend your left knee.
• Reach for your left foot with your right hand and wrap your left fingers around the top of your right thigh.
• Gaze over the left shoulder, holding for five breaths.

Pigeon Crescent

• From Pigeon Twist, release your left fingers and place the top of your foot in the crook of your left elbow.
• Keep your left elbow bent to hold your foot in place, and raise your right arm overhead. If you can, hold the right wrist with your left hand.
• Enjoy this pose for five breaths.

Half King Pigeon

• From Pigeon Crescent, release your hands, keeping the back knee bent.
• Turn your torso to face forward, and interlace your fingers behind you. Bend your left knee and hook the foot in the space between your clasped hands.
• Actively press the left foot away from you to deepen the stretch in the chest and shoulders.
• Breathe deeply for five full breaths.

Double Pigeon

• From Half King Pigeon, release your clasped hands and gently swing your left leg forward.
• Bend your left knee and place it on top of your right leg so your knees, shins, and ankles are stacked. Keeping the shins parallel, flex the feet to feel a stretch in the calves.
• Press your fingertips into the floor behind your pelvis or to make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest over your legs.
• Enjoy this stretch for five breaths.