glutes
Pigeon Pose
Open tight hips and glutes.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- From all fours, bring one knee forward behind your wrist.
- Slide the other leg straight back behind you.
- Lower your hips and fold over the front leg.
- Hold for 20 to 30 seconds, breathing slowly, then switch sides.
Beginner tips
- Ease into it, never force the hip.
- Breathe slowly and let the hip soften.
- Hold steady, don't bounce.
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