DNS Star with Floating Pigeon

GymDaze demonstration

Watch DNS Star with Floating Pigeon

Technique

How to perform DNS Star with Floating Pigeon

1. Start side-on with one palm beneath your shoulder and the same-side bent knee and lower leg supported on the floor.
2. Press through the supporting hand and knee to raise your hips into a DNS Star, opening the opposite bent knee upward while keeping your trunk controlled.
3. Lower your hips and turn your chest toward the bent supporting leg, bringing your trunk forward into a low position similar to pigeon pose.
4. As you lower, move the free leg behind you and keep that rear knee, hip, and foot hovering above the floor.
5. Lift the supporting hand and reach both arms forward as a counterbalance, maintaining control over the bent front leg without resting the rear leg down.
6. Return the supporting palm to the floor and press back into the DNS Star, raising your hips and opening the free knee again.
7. Repeat under control, then switch the supporting hand and leg to train the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.