AnimalBW
A flowing transition between the frog stretch (both knees wide, hips sinking back) and pigeon pose (one leg bent in front, other extended back), moving through both hip-opening shapes continuously rather than holding them statically. Draws on Prasara Yoga-influenced flow methodology.
Demo: General Mobility/Yoga Demo
Sets
2
Reps
4-6 flows per side
Rest
30s
Contraindications
Avoid with hip labral issues or acute knee pain; move within pain-free range only.Setup
Start on all fours, knees wide apart in a frog stretch position.
Execution
- 1Sink the hips back and down in the frog stretch, keeping ankles flexed
- 2Shift weight forward, then rotate one leg forward into a bent pigeon shape while extending the other leg straight back
- 3Settle into pigeon, keeping the hips square as much as possible
- 4Reverse back through the transition into frog stretch, then repeat toward the other side
- 5Move slowly and continuously rather than holding either shape rigidly
Key cues
- Move slowly through the transition, don't rush the shift
- Keep the front pigeon shin as parallel to the front of the mat as mobility allows
- Keep the hips as square as possible in pigeon, avoid twisting
- Breathe continuously through both shapes and the transition
Common faults
- Rushing the transition and losing control of the hip position
- Letting the hips twist open in pigeon instead of staying square
- Forcing depth beyond current mobility, causing pinching
- Holding the breath through the stretch
Tweaks
- Add a slight forward fold at the bottom of each shape
- Use a block or cushion under the pigeon hip for support
- Flow continuously for a set time rather than counting reps
Regressions
Muscles
Primary: Adductors, Glutes, Hip Rotators
Secondary: Hip Flexors, Lower Back
Notes
Prasara Yoga (popularized in fitness circles as 'yoga for warriors') emphasizes exactly this kind of continuous flow between static shapes rather than isolated holds.
Sources
Attribution: Prasara Yoga-influenced movement culture / GMB Fitness