This yoga pose stretches many areas of the body at once, which makes it effective, but challenging. Learn variations for beginners to help you master the move.

You can do pigeon pose every day if you’d like—or whenever you want to loosen up your hips, glutes, and lower back, according to Grundy. Because it’s a static stretch (meaning, you hold it ...

The pigeon pose stretches many different areas of the body ... shins or knees depending on your flexibility). Hold this position for at least 30 seconds, focusing on your breath.

Hold for a few seconds. Then, rotate to the right and hold for a few seconds. 7. Elevated pigeon stretch If you’ve ever taken a yoga class, there’s a good chance that you’re familiar with ...

Make sure you can stay active and keep discomfort and injury at bay by learning how to properly stretch your hip flexors ... There is the reclining pigeon (done on your back), classic pigeon ...

Pigeon pose (video below ... moving dynamically between the left and right sides. As a cool-down stretch, perform without moving and hold for up to 60 seconds per side. If this feels too intense ...

Hold for 2-4 breaths, and then switch sides. The butterfly stretch helps open the outer hips, which is essential to performing pigeon pose comfortably. Sit on the floor. Bend both knees out to the ...