Modified Pigeon with 1-Arm Child's Pose

Technique

How to perform Modified Pigeon with 1-Arm Child's Pose

1. Begin on all fours, then slide your right knee forward so it rests just behind your right wrist while angling your right shin comfortably across the mat.
2. Extend your left leg straight back with the top of your foot on the floor and square your hips toward the ground. Stay tall through your torso, engaging your core, and softly lower your pelvis until you feel a gentle stretch in the right hip and left hip‑flexor. This is your starting position.
3. Walk both hands forward, then reach your left arm even farther out in front of you - palm down - allowing your chest to drift toward the floor in a one‑arm child’s‑pose style stretch.
4. Keep your right hand near your right knee for light support or thread it under your chest for a deeper upper‑back release, whichever feels best.
5. Inhale deeply to expand your rib cage, then exhale as you settle your hips and left shoulder closer to the mat, feeling the stretch through your right glute, left hip‑flexor, and left lat.
6. Hold for the recommended duration while breathing steadily, maintaining a neutral neck and relaxed shoulders.
7. Press gently through your hands, return to all fours, and repeat the sequence on the opposite side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius, Rectus Femoris, Tensor Fasciae Latae.