Roll Pigeon Stretch

How to do it

Press the top of your back foot flat into the floor for stability.

1. 1

   Start in a pigeon pose with one leg bent in front of you and the other extended behind.

2. 2

   Place the foam roller under the hip of your bent leg.

3. 3

   Lean forward, resting your hands or forearms on the floor for support.

4. 4

   Gently roll the foam roller under your hip, applying pressure to the glutes and hip rotators.

5. 5

   Switch legs and repeat the process.

Common mistakes

• ✕Rolling directly on the bony hip bone
• ✕Collapsing the chest toward the front knee
• ✕Bending the front knee inward toward midline