Lower back, hips and knees
Pigeon: Upright
Staying upright removes all forward-fold demand from your spine, focusing purely on hip opening: the recommended position for anyone with back sensitivity.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Block under hip
- Foot flexed
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Pigeon: Block Under Hip
- Pigeon: Bolster Under Hip
- Pigeon: Classic
- Pigeon: Reclined Figure-4
- Pigeon: Seated Chair Figure-4
- Pigeon: With Bolster
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.