Pigeon Pose Rock to Quad Active Stretch

Pigeon Pose Rock to Active Quad Stretch

Starting Position:
1. Begin on your hands and knees in a tabletop position.
2. Ensure your wrists are directly under your shoulders and your knees are under your hips.

Movement Steps:
1. Bring your right knee forward and place it behind your right wrist. Position your right ankle in front of your left hip.
2. Extend your left leg straight back behind you, keeping your hips facing forward.
3. Lower your torso down towards the floor, resting on your forearms for a deeper stretch. Hold this position for a few breaths to deepen the stretch in your right hip.
4. To transition to the active quad stretch, lift your chest and place your hands on the floor for support.
5. Bend your left knee, bringing your left heel towards your glutes. Reach your left hand back to grasp your left foot if possible.
6. Hold the stretch for a few breaths, feeling the stretch in your quadriceps and hip flexors.
7. Release your left foot and return to the bent pigeon pose by lowering your torso back to the floor.
8. Repeat this movement several times, alternating between the pigeon pose and the active quad stretch.

Tips for Beginners:
- Ensure your hips remain square and don't lift one hip higher than the other.
- If you feel any discomfort in your knees, place a folded mat or cushion under your right hip for support.
- Move slowly and breathe deeply throughout the stretches to maximize relaxation and flexibility.