Dead Pigeon

Benefits

  • Stretches the outer hips, glutes, piriformis, groin, hamstrings, knees and ankles.
  • Releases tension at the the lower back.

Therapeutic

  • Can help to alleviate lower back pain.

Skill Level

  • Beginner

Category

  • Hip Opener

Yoga 15 Series

Instructions

  • Lie on your back with your knees bent, feet flat on the mat.
  • Rest your right ankle on your left knee.
  • Thread your hand through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your leg towards you. 
  • Relax your neck and shoulders.
  • Press your left elbow against your inner thigh to increase the stretch in your outer hip.
  • Hold the pose for 2-5 minutes, breathing in and out through your nose.
  • Release the pose and switch sides. 

Contraindications

  • Avoid this pose if you have a knee or hip injury.