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Haitian Creole
Pigeon pose
improving core strength and the shape of the hips.
Step 1 – Bring your right knee forward towards your right wrist from all fours.
Depending on your body, it may be just behind your wrist or the outer or the
inner edge. Experiment with what feels suitable for you, giving you a stretch on
your outer hip without any discomfort in your knee.
Step 2 – Your right ankle will be somewhere in front of your left hip. Slide your
left leg back and point your toes; your heel points up to the ceiling.
Step 3 – Scissor your hips together by drawing your legs towards each other. Use
some support under your right buttock to keep your hips level. As you inhale,
come onto your fingertips, lengthen your spine, draw your navel, and open your
chest. As you exhale, walk your hands forward and lower your upper body
towards the floor. You can rest your forearms and forehead on the mat. Stay for
5 breaths or longer. On each exhalation, try to release the tension in your right
hip.
Step 4 – To come out of the pose, push back through the hands, lift your hips
and move your leg back into all fours. Repeat on the other side.
Repeat 4-6 times
3 sets in a row
Once-daily
5 days a week
Haitian Creole 
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