PIGEON STRETCH
Beginning on your hands and knees, bring your right knee forward and out to the right, resting your right shin on the floor. Tuck your back toes under, and slide your left leg back. Make sure your left hip is facing down toward the mat. If it starts to lift up, bring your right foot back in towards your body.
Extend your hands out in front of you, resting your head down onto the floor or mat. If you are not able to reach the floor, you can be on your elbows or stay upright with arms fully extended.
To change the angle of this stretch, bring your torso over to the right, with the arms fully extended and hold for 3-5 seconds, go back to center, hold for 3-5 seconds, then over to the left and hold for 3-5 seconds. This rotation, helps deepen the stretch in the hips and glutes. Repeat the entire series on the other side.
While increasing hip flexibility, pigeon pose opens your hips, thighs and groin muscles. It can ease low back tension and sciatic pain.
Perform these exercises three or four times a week, before and/or after a workout to increase mobility. The key to any good stretch is breathing. Breathing during stretching helps you relax, which in turn, allows you to increase the intensity of your stretch. It also helps increase circulation, providing oxygenated blood to your muscles. Never stretch beyond the level at which you feel comfortable. If at any time you discomfort and/or pain, you should discontinue the stretch immediately.
Believe Personal Training strongly recommends that you consult with your physician or health care specialist, before beginning any exercise program. You should be in good physical condition and be able to participate in any exercise. The instruction presented herein is in no way intended as a substitute for medical advice or counseling.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities. You assume all risk of injury to yourself, and agree to release and discharge Believe Personal Training from any direct, indirect, consequential, special, exemplary or other damages, complications, or injuries that may result from use of this program. By use of this program the user agrees to indemnify and hold harmless, Believe Personal Training, its parents, subsidiaries, shareholders, officers, directors, employees, agents, and suppliers from any and all claims, actions, demands, suits, losses, or related damages (including attorneys’ fees) connected to or deriving from the use of Believe Personal Training’s workout program. This includes, but is not limited to such claims made or incurred by the user or any third party arising out of or relating to the use of Believe Personal Training’s or the user’s violation of any rights of a third party related to the use of this program.
