Incline Pigeon Stretch

Positioning:

1. Start by kneeling on the floor in front of the bench.

2. Place your right foot on the bench, with your right knee bent at a 90-degree angle.

3. Your right shin should be aligned perpendicular to your body.

4. Extend your left leg straight back, keeping your toes pointed down.

5. Ensure your left leg is straight and your hips are squared toward the bench.

Movement:

1. Gently lean your torso forward over your right leg. You can place your hands on the bench for support.

2. Hold this position for 15-30 seconds, feeling the stretch in your right hip and thigh.

3. To deepen the stretch, you can lower your forearms to the bench.

4. Breathe deeply and relax into the stretch.

5. Slowly return to the starting position.

6. Repeat the stretch on the other side by switching legs.

Tips:

• Keep your back straight as you lean forward.

• Avoid bouncing or forcing yourself into the stretch. Go only as deep as comfortable.

• Ensure your hips remain squared to prevent unnecessary strain.