Take this pose as deeply as you want to target the areas of discomfort around your lower back, hips, and thighs.
- From Downward Facing Dog, step both feet together, and bring your right knee forward between your hands so your outer right leg is resting on the mat. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat.
- Stay here with your hands resting on your hips or your right leg, or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here, breathing into any areas of tightness and tension, for at least five breaths. Then place your hands on the mat in front of you, tuck your left toes, and step your right foot back. Repeat Pigeon on the left side.
Here are more details regarding the common hip-opener.