Pigeon Pose for Prenatal Yoga Practice

This prenatal yoga pose helps to stretches the thighs, groins, back, and psoas and opens the chest and shoulders.

Instructions:

1. Sit with legs outstretched straight in front.
2. Bring right foot towards your groin, extend left leg behind your body.
3. Try to square the hips, within your limit, towards the floor.
4. Both hands at the side of body, keeping the body and spine straight
4. If necessary, place a cushion or padding under the right buttock ,to bring the hips square.
5. Continue squaring the hips and breathing into the tightness and relax.
6. Bring left leg to the front and bring up right leg.
7. Repeat pose on the other side.

Beginners be reminded to have adequate padding under the right side of the buttock for support. If necessary, use a few blankets or a block.

Advance prenatal yoga practitioners, may start to bring the right shin more parallel with the front of the mat.

Source: http://www.10prenatal-yoga.com/