Yoga block

Exercises with this equipment

• Pigeon pose

  Glutes, Hip flexors

  ↗How to do this exercise: Pigeon poseSetup · movement · load

  GlutesHip flexors

  1. 1
     Set your position

     From all fours bring one bent knee forward and extend the other leg back. Place a block under the front hip if support is needed.

  2. 2
     Make the movement

     Keep the pelvis supported and gently hinge forward. If the knee feels pressure use a lying figure-four stretch instead.

  3. 3
     Breathe and control the pace

     Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.

  Watch out for

  Do not force the angle of the front shin or stretch through knee pain.

  Understanding the load

  Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.

  For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.