Why this one exists
A supported pigeon opens the outer hip and the front of the back hip at once. The 'prep' version means you stay on your hands or on a block, not collapsed.
Set up
From hands and knees, bring the right knee behind the right wrist. The right shin can be more parallel to the front of the mat or more folded — choose the knee-friendly version.
Steps
- Slide the left leg back only as far as the hips stay level.
- Put a folded blanket under the right hip if it floats.
- Stay upright or walk the hands forward a few inches.
- Come out through hands and knees, then switch.
What you should feel
Outer right hip and front of the left thigh. The right knee should feel bored, not busy.
Skip if it hurts
Skip if the front knee twists or hurts. Use figure-four on the back instead — it is the same family of stretch with less knee demand.
Common mistakes
Do not square the hips at the cost of the knee.