Pigeon Pose
A deep hip opener to improve flexibility and release tension.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Hip
- Glutes
How to Perform
- Start on all fours.
- Bring right knee to right wrist.
- Extend left leg straight back.
- Gently lower hips towards floor.
- Hold, then switch sides.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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