If you’re suffering from uncomfortably tight outer hips, Dead Pigeon is your best bet. It’s great because it’s reclining so you don’t need a mat and it’s accessible to most people (unlike Pigeon which can be a struggle). When you bend your knee and externally rotate your hip then apply additional pressure with the opposite leg, you can get a nice, deep stretch in the glutes, TFL and piriformis.
This is also my go-to pose directly after a workout, long journey or if you’re suffering from lower back pain. You can practice it standing up (Standing Pigeon) if you’re in a situation where it would be awkward to lay down on your back.
- Flex your foot to protect the knee of your bent leg.
- Relax your upper body—especially your neck and shoulders. If this means that you can’t reach through to your thigh, you can use a strap.
- If you’re more flexible, you can reach through and take hold of your shin to increase the intensity of the pose.
DOWNSTREAM EFFECTS FROM UNCOMFORTABLY TIGHT OUTER HIPS
- Lower back, hip and/or knee pain.
- Increased risk of injury.
- Groin or hip flexor strain.
WHEN YOU FIND 15 MINUTES
Which other poses do you find most effective for stretching out tight outer hips?