Yoga 101: Poses for Beginners

Pigeon Pose

Targets the piriformis (a deep gluteal muscle)

• Begin in a full push-up position, palms aligned under shoulders.
• Place left knee on the floor near shoulder with left heel by right hip.
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
• Keep chest lifted to the wall in front of you, gazing down.
• If you're more flexible, bring chest down to floor and extend arms in front of you.
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat.