Yoga Stretch – For a quick overview (with images) you can check out this article:
This video goes over basic leg positioning for pigeon pose including pointers for protecting the knee.
0:44 Basic Set Up
2:02 Knee Protection
3:25 Hip Activation
4:44 Using the Front leg to Support the Pelvis (vs using the arms)
5:32 upright pigeon (a hip flexor stretch),
8:50 low pigeon (glute stretch),
13:11 hip on the floor low pigeon (screaming pigeon hip stretch)
15:29 hip on the floor upright pigeon with a twist.
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