This sequence of Pigeon pose variations are sure to loosen up hips made tight from running or simply sitting all day. Begin with your right knee forward, and then repeat on the other side.
From Down Dog, inhale to draw your right knee forward between the hands. Exhale to adjust the front leg so you feel an opening in the right hip and left hip flexor, but not so much that you feel pain.
Rest your hands on your hips or inhale to raise the arms in the air, gazing at the palms with relaxed shoulders.
From Half King Pigeon, release your clasped hands and gently swing your left leg forward.
Bend your left knee and place it on top of your right leg so your knees, shins, and ankles are stacked. Keeping the shins parallel, flex the feet to feel a stretch in the calves.
Press your fingertips into the floor behind your pelvis or to make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest over your legs.