The One Hip Stretch Your Yoga Practice Is Missing
Desk-dwellers and serial-sitters, this one’s for you.
It’s no secret that we hold a lot of tension in our hips. One full day of straight sitting as you plow through work projects demonstrates that perfectly well. And as the physical effects of sitting compound over the course of the day, the emotional stress you might experience can also add to that extra tension.
For many of us, relief comes in the form of some feel-good, hip-focused yoga stretches — or more specifically, a solid chunk of time spent in Pigeon Pose and its modified variation. But for Alo Moves yoga instructor Briohny Smyth, it’s only one piece of the hip puzzle.
“Our hips are a whole lot of muscle,” says Smyth. “We’re used to stretching our hips in this position, but that only really gets the gluteal area.” Smyth lays out a variation of Reclined Pigeon Pose that can work the area in a more holistic way, targeting your hip flexors as well as your IT band.
“If stress has taken a toll on your body and mind, this is a great way to release tension from your hips.”
Reclined Pigeon Pose Variation - Knees to the Side
Follow along with these instructions, or check out @yogawithbriohny’s video tutorial on Instagram.
Cross your right ankle over your left knee.
Heel-toe your left foot to the edge of the mat.
Drop both knees down to the right.
Press your hips down (If your hips are too lifted, you won't feel the stretch).
Draw your tailbone forward.
Reach your arms overhead.
Flex both feet.
Use the top foot to push your knee down. You should feel the stretch from the front of your hip down the side of your thigh.
Want to practice a full-length yoga class with Briohny Smyth? Unlock all her classes and more with a free 14-day trial to Alo Moves.