Hip stretches - yoga "Pigeon pose"

[primaballerina]

After my (first) 5K today, and as my run duration increased to 30+ mins over the recent weeks, I found I was getting 'hip ache'.

So if you do the following exercise (on both sides). You will hopefully notice some relief.

Bend your front knee round and stick your back leg down straight behind you, sit as squarely as you can in this postion (eveyone's body is different, and I am very flexible!).

Then press your legs and bum downward into the ground and hold for a few seconds and afterwards try to do the opposite, lift off the ground and hold for a few seconds... these changes won't be visable to someone watching but will help your hip-joint-ligaments.

Remember to do a few reps on BOTH sides.

PB.

PS - having a dog watch your every move is NOT a requirement.

[Hidden]

This is a brilliant stretch. Thank you for sharing 🙏🏻.

PS my dog does this too alongside me. She does a gorgeous down dog stretch every morning when she wakes up. I must photograph her one day!

[Jogunlikely Graduate]

💕🐶

[Buddy34 Graduate]

Ha ha never noticed the dog until I read your post. But you know what they are like, mine follows me everywhere 😊😊🐶🐶

[Couchpotato2 Graduate]

Are we looking at you or the dog? I do pigeon after each run as I get a tight bum! I keep the front leg at a 90% angle and also move a little bit till I feel the stretch more. Also do a down dog which might be popular with your audience!

Also look at psoas stretches as that helped my hip too x

[GoogleMe Graduate]

I do love a pigeon, part of my regular personal practice. (Although Google is shut out and I have feline teachers... or rather the annoying person who wants to chat) And I can remember the palliative care nurse discussing the need for us to do lots of hip openers whilst my father was dying.