Supine Pigeon- Lie on your back. Cross one ankle over the opposite knee/thigh area. Hug your leg by holding on to the back of your thigh or shin. If holding on isn’t feasible use a block as indicated or place your foot onto a wall, scooching yourself closer in.
Supine Pigeon Pose
Standing Pigeon- Balance on one foot and bend one knee. Cross the ankle over the opposite thigh as you lower your hips, keeping the chest lifted. This is a bit more challenging as it also strengthens your bones. If balance is tricky at first, use the wall.
Chair Pigeon- Sit on a chair and cross your ankle over your knee/thigh area and hinge at the waist to lower.
