Modified Pigeon Stretch

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How to Perform:  

1. Stand facing the plinth or sturdy surface about hip height. 

2. Bend one leg and place the shin horizontally on the plinth with the knee bent at approximately 90 degrees. 

3. Keep your back leg extended behind you, standing tall and square through the hips. 

4. Slowly hinge forward at the hips, bringing your chest closer to your front leg to increase the stretch. 

5. Keep your spine neutral and avoid rounding your back. 

6. Hold the stretch for 30-45 seconds, then return to standing. 

7. Switch sides and repeat 2–3 times per side.  

Tips:  

1. Use a block or towel under the hip of the bent leg for support if needed. 
2. Ensure the plinth is stable and at a comfortable height for your flexibility. 
3. Keep the hips as level as possible throughout the stretch.  

Benefits:  

1. Stretches the glutes, piriformis, and outer hip muscles 
2. Helps reduce tightness in the lower back and hips 
3. Improves hip mobility and functional flexibility 
4. Useful for relieving sciatic discomfort