Part 5/7:
The third stretch is a variation of pigeon pose, known for its intensity in opening the hips. Hilman recognizes that not everyone may be ready for this pose, offering a reclining variation where you lie on your back, cross one ankle over the knee, and draw the opposite knee toward the chest. This allows individuals with tighter hips to ease into the stretch before attempting the full pigeon pose.
If proceeding into the full pigeon pose, ensure to create a square posture by positioning your shin parallel to the front of your mat, adjusting as necessary by bending the knee or shifting your hips. Hilman encourages deep, steady breathing to help release tension, allowing the body to gradually adapt to the pose.