Thanks very much for making this accessible - so few of the standard yoga videos are designed for true beginners - great suggestions - fwiw, I also have had some success increasing hip external rotation by crossing my leg from a sitting position (ankle on knee of opposite leg) and putting gentle pressure on the knee to open the hips externally - thx vm for the video -
Thank you for this thorough demonstration and explanation for beginners. As a bodyworker, I have a number of clients who desperately need this pose with zero reference points on how to begin. This video will now be my go to.
you probably dont give a damn but does anybody know of a method to log back into an Instagram account..? I was stupid lost the password. I appreciate any assistance you can offer me!
I say a blessing unto you brother! Thank you for the insightful guided workout videos. I have seen tremendous improvement in my mobility without even visiting a physiotherapist
Had to drop a like. I wasn't engaging my hip when doing any sort of movement like this and it gave me pain in my inner hip. Most of the pain instantly went away when moving with an active hio
Josh, whenever I need to show a friend a video of an exercise that they can add to their routine I always look here at strength side. Appreciate greatly the simple library that you created.
Been going to physio for a month now with knee and ankle issues. Have lots of cramps in my lower hamstring. I was convinced the pain was there but my physiotherapist was interested in my hip area. Turns out I was super tight. He suggested a pigeon stretch which I've been failing miserably at. Have literally zero flexibility in my hips it turns out! 12hrs a day in a bad office chair for 5 years will do that to you. Thanks for the 90/90 suggestion. Still feeling a fair amount of stretching and aching but hoping I can progress. Thanks for this video!
Thank you so much for sharing this. There are a lot of tutorials out there, but there wasn't something that suggested the bench as the start of the progression. I can't even really sit in the 90/90 but the bench gives me a decent starting point!
Excellent video. I had thought my right leg hamstrings were the problem. WRONG! It's my right hip that's tight, as I can much more easily work the left hip. And your tip on bringing the chest to the knee quickly improved my form and the stretch. Many thanks.
dude your mobility stretches have helped me alot in Taekwondo and kickboxing. my goal is to do the splits not sure how realistic that will be. I bought the same shoes as you (in black) and love them. totally random i know. haha good job with the vids, ill watch if you post
Hello, thank you for the very clear explanations. Would you consider showing this face forward so the angles are more visible. Also, it feels pain in the knee when I bend it at 90 degrees. I think I have to work up to that angle. Thanks again and keep helping so many people get stronger and more flexible!
Question for people who also experience(d) this. My hips are terribly stiff so I was glad to find out there is a 90-90 modified pigeon pose. However, the front leg will make me lean heavily to its side, away from the ankle. I need to put my hand down and push my upper body to my ankle to feel a good stretch. In the video he suggests to lean on both hands lightly, but for me there is no reason to put two hands on the floor. If I were to have my right leg in front, I'd have to put my right hand on the floor to push my upper body towards my ankle and vice versa. Is this the way to go at it, or do I need to do other hip stretches first to loosen them up a bit to be able to do a 90-90 pigeon?
Jayden Bueno having to lean is normal if you are stiff. Don’t over think it too much. If you had great range and could get your chest to your ankle then there would be no need to do the stretch.
Do you have any advice for real beginners who cannot even get into your 90 90 position without laying on their side. I have about 10 degrees of external rotation but sideways pressure on the lower leg causes knee pain.
Wow this is what I need. I just couldn't find that illusive sensation from the orthodox pigeon pose. With the 99 and elevated version I felt it straight away. Hopefully it will sort my left hip out as I've been feeling tight recently from running a swimming was relieving some of it till the pool closed down. How often a week should I be doing this? Many thanks
when you're in the pigeon, should your hips still be square or should one side be farther forward? and where should your shin be positioned horizontally in relation to your hips? ankle in front of the center of your hips?
Hi, amazing video and it’s a great example of how to do this spot on. I need advice of someone, as I cannot get my foot even close to my either my right or left hand, my foot just keeps going towards the centre of my body ? Any suggestions, I do need to work my hips as they are real tight. My position is currently at the 46 second mark where the foot is drawn into the body
Sit down on a chair or bed. With your feet flat on the floor, cross 1 leg over the top of the other leg & lean forward until you feel the stretch. Remember to breathe! As you progress, you’ll find that as you exhale, you’ll be able to lean forward a little more until your hands almost touch the floor. Hope this helps you & good luck. 🤙🏿
Hello Josh, thanks for the great video. What should I do if I feel my inner knee cap being pulled/stretched instead of the hip when doing the pigeon pose?
Shane O' Driscoll Foam rolling is great for tightness after hypertrophy training or heavy load sessions lifting. Performing active stretches like this one is a must for mobility, strength, and overall performance. You should always spend 15 mins before/after finding tight spots to relax by contracting and releasing with breathing into the stretch.
Lewis Yaworski well you don't want to be doing this stretch if you have Anterior pelvic tilt and a bad back. Stretching will further weaken the already weak glutes
I haven’t been able to do pigeon for years. It’s extremely frustrating that my body won’t do what I want it to do...then because my glutes are tight my lower back is tight and in pain all the time, and it just literally feels like it’s locked. I’m really hoping this technique works. I’m almost considering taking a flexibility class because this is so frustrating. Anyone else experience this but have them been able to do it?
So, I fractured my right medial tibia three years ago and still have a souvenir titanium plate (with six screws!) right under my knee on the inside. Just the sight of that external rotation makes it tingle, and not in a good way. Is this going to be a safe maneuver for me?
Alright 1. sit down on yo azz with yo feet planted in a 90ish degree fashion, knees pointing to the ceiling. 2. Let yo knees both fall/turn into the same direction. Boom.
@@Strengthside right exactly. The time he took to type this comment would have been enough to realize this is an amazing video. Please keep on keeping on man👏🏿👏🏿
I'm over 50 now and as a computer technician, I sit ***all day long***. Just trying to get to 90/90 feels like I'm about blow something up, especially on my right side. I can almost get it on the left, but the right is so tight, I just can't get there without a lot of discomfort and pain. I also tried the gain a bench, lose a shirt but and got there with the left, but thought I was going to lose my right hip. I need help.
Thanks very much for making this accessible - so few of the standard yoga videos are designed for true beginners - great suggestions - fwiw, I also have had some success increasing hip external rotation by crossing my leg from a sitting position (ankle on knee of opposite leg) and putting gentle pressure on the knee to open the hips externally - thx vm for the video -
Thank you for this thorough demonstration and explanation for beginners. As a bodyworker, I have a number of clients who desperately need this pose with zero reference points on how to begin. This video will now be my go to.
You sir just made this stretch accessible for me. Thank you.
Dope! That was the goal.
you probably dont give a damn but does anybody know of a method to log back into an Instagram account..?
I was stupid lost the password. I appreciate any assistance you can offer me!
Finally great regression for those who have limited external rotation! thank you!!
👍
I've looked at so many videos trying to find how to work my way into the pigeon pose because I'm nowhere near it! Love the 9090 position! Thank you!
Just what I needed , I need to work from the 90 , 90 to improve my pigeon
👍🏻
My flexibility is on it's way back, thanks to your videos, thank you!
I say a blessing unto you brother!
Thank you for the insightful guided workout videos. I have seen tremendous improvement in my mobility without even visiting a physiotherapist
Never been able to do pigeon correctly but no one could have the conversation this video gave me 🙏🏼
Had to drop a like. I wasn't engaging my hip when doing any sort of movement like this and it gave me pain in my inner hip. Most of the pain instantly went away when moving with an active hio
This is exactly what I needed! You just made my day! Thank you
Josh, whenever I need to show a friend a video of an exercise that they can add to their routine I always look here at strength side. Appreciate greatly the simple library that you created.
I appreciate that because that has been my goal. Quick and easy vids! Thanks Andre
Old but Gold
Great progressions and explanations!
Thanks. Just what I needed 👍🏻
Been going to physio for a month now with knee and ankle issues. Have lots of cramps in my lower hamstring. I was convinced the pain was there but my physiotherapist was interested in my hip area. Turns out I was super tight. He suggested a pigeon stretch which I've been failing miserably at. Have literally zero flexibility in my hips it turns out! 12hrs a day in a bad office chair for 5 years will do that to you. Thanks for the 90/90 suggestion. Still feeling a fair amount of stretching and aching but hoping I can progress. Thanks for this video!
This is great. Thank you. I've been looking for ways to progress to a proper pigeon pose. I will try this out.
Thank you so much for sharing this. There are a lot of tutorials out there, but there wasn't something that suggested the bench as the start of the progression. I can't even really sit in the 90/90 but the bench gives me a decent starting point!
"Gain a bench, lose a shirt".
seems fair
Question: can we do the bench stretch with a shirt on? Or would that be bad for my back?
Thank you so much. I had knee surgeries and this really helps not to do damage to my knee :)
Absolutely amazing with your instruction! Adding this stretch to my routine, thank you so much!
Excellent video. I had thought my right leg hamstrings were the problem. WRONG! It's my right hip that's tight, as I can much more easily work the left hip. And your tip on bringing the chest to the knee quickly improved my form and the stretch. Many thanks.
dude your mobility stretches have helped me alot in Taekwondo and kickboxing. my goal is to do the splits not sure how realistic that will be.
I bought the same shoes as you (in black) and love them. totally random i know. haha
good job with the vids, ill watch if you post
Happy to hear that man. Are you going for the front or middle splits? You can't beat the feiyues in comfort, price, etc. I have a black pair too!
im trying for both but its a long road im sure.
Are you able to do the splits?
maybe a video series on stretches to help the process or routine
super helpful video. Been practicing pigeon for a few months but can not get it right. this helped!
Terrific progressions, pointers, and corrections. Thank you!
Very good demonstration on external rotation. Thank you!
Thanks. Very well explained to me
Thank you!
this is so useful mate. thank you!
Hello, thank you for the very clear explanations. Would you consider showing this face forward so the angles are more visible. Also, it feels pain in the knee when I bend it at 90 degrees. I think I have to work up to that angle. Thanks again and keep helping so many people get stronger and more flexible!
Thanks for stretching 🙏🏽📖😇
I like to try this one too.... thanks again!
useful, thanks
Love it!!! Thanks for this
Bullet proof hips right here
Bless. This helps loads with lotus!
I can’t even hold my self up wit the the first one. I keep falling to the sides. Is this because I have a weak core?
Awesome bud !!!
You are a great coach.
Thank you sir, thumbs up!
Love your work, thank you
Thanks bro. Good explanation. 👍
JUST what I was looking for! 😁❤👍
Thank you sir
Question for people who also experience(d) this. My hips are terribly stiff so I was glad to find out there is a 90-90 modified pigeon pose. However, the front leg will make me lean heavily to its side, away from the ankle. I need to put my hand down and push my upper body to my ankle to feel a good stretch. In the video he suggests to lean on both hands lightly, but for me there is no reason to put two hands on the floor. If I were to have my right leg in front, I'd have to put my right hand on the floor to push my upper body towards my ankle and vice versa. Is this the way to go at it, or do I need to do other hip stretches first to loosen them up a bit to be able to do a 90-90 pigeon?
Jayden Bueno having to lean is normal if you are stiff. Don’t over think it too much. If you had great range and could get your chest to your ankle then there would be no need to do the stretch.
Strength Side Yeah makes sense, I just wanted to make sure. Thanks for responding!
Thanks for this query as I have the same problem and have to hold myself up in the manner you described.
I am the same. Thankyou all for your reply. I feel the most restriction on the rear leg on the upper/outer thigh.
🙌 Thank you!
Thank you ,,,
Game changer. Thank you.
Thanks!
great great great... thanks for the tips
You got it Mike
Inspire👽
Three year old video, but shoutout on the Feiyues.
Really great video mate. Really helpful. Just one question. How long should you hold the pose for ideally? Once again, many thanks.
Do you have any advice for real beginners who cannot even get into your 90 90 position without laying on their side. I have about 10 degrees of external rotation but sideways pressure on the lower leg causes knee pain.
Wow this is what I need. I just couldn't find that illusive sensation from the orthodox pigeon pose. With the 99 and elevated version I felt it straight away. Hopefully it will sort my left hip out as I've been feeling tight recently from running a swimming was relieving some of it till the pool closed down. How often a week should I be doing this? Many thanks
when you're in the pigeon, should your hips still be square or should one side be farther forward? and where should your shin be positioned horizontally in relation to your hips? ankle in front of the center of your hips?
can't do 90 90 very well
Hi, amazing video and it’s a great example of how to do this spot on. I need advice of someone, as I cannot get my foot even close to my either my right or left hand, my foot just keeps going towards the centre of my body ? Any suggestions, I do need to work my hips as they are real tight. My position is currently at the 46 second mark where the foot is drawn into the body
Hey Chris how did you make out with your progress? I too have really tight hips.
Coach if I don't have a bench press, how can I do it at home.
Sit down on a chair or bed. With your feet flat on the floor, cross 1 leg over the top of the other leg & lean forward until you feel the stretch. Remember to breathe! As you progress, you’ll find that as you exhale, you’ll be able to lean forward a little more until your hands almost touch the floor. Hope this helps you & good luck. 🤙🏿
Hello Josh, thanks for the great video. What should I do if I feel my inner knee cap being pulled/stretched instead of the hip when doing the pigeon pose?
You may need to open the hips a bit more (stretch adductors). Try the Frog (2nd stretch) from this video. czcams.com/video/zWI6Xp4lWu4/video.html
What is happening in the first stretch? Does it stay glued to the mat or is it okay if its a little lifted?
what if the problem is in your straight leg? could it be the psoas?
Dude, did you workout to get that body or you just stretched?
To loosen up your back can you use a foam roller or lacrosse ball as a form of massage or is that doing more damage than good
Shane O' Driscoll Foam rolling is great for tightness after hypertrophy training or heavy load sessions lifting.
Performing active stretches like this one is a must for mobility, strength, and overall performance. You should always spend 15 mins before/after finding tight spots to relax by contracting and releasing with breathing into the stretch.
Lewis Yaworski well you don't want to be doing this stretch if you have Anterior pelvic tilt and a bad back. Stretching will further weaken the already weak glutes
I haven’t been able to do pigeon for years. It’s extremely frustrating that my body won’t do what I want it to do...then because my glutes are tight my lower back is tight and in pain all the time, and it just literally feels like it’s locked. I’m really hoping this technique works. I’m almost considering taking a flexibility class because this is so frustrating. Anyone else experience this but have them been able to do it?
Me too. It just takes time and consistency. We usually pretend to do a stretch a few times and solve the problem.
So, I fractured my right medial tibia three years ago and still have a souvenir titanium plate (with six screws!) right under my knee on the inside. Just the sight of that external rotation makes it tingle, and not in a good way. Is this going to be a safe maneuver for me?
No
Kevin gates said he did this pose and started crying
90-90? I thought it was called the Half-Swastika.
lmaaaaao "for beginners" 0:23 Jumps straight into the pose a beginner could never get into. You're hilarious but this wasn't helpful at all sorry
hey there short attention span guy. the rest of the video is about if you can't do that pose.
Alright 1. sit down on yo azz with yo feet planted in a 90ish degree fashion, knees pointing to the ceiling.
2. Let yo knees both fall/turn into the same direction. Boom.
@@Strengthside right exactly. The time he took to type this comment would have been enough to realize this is an amazing video. Please keep on keeping on man👏🏿👏🏿
I'm over 50 now and as a computer technician, I sit ***all day long***. Just trying to get to 90/90 feels like I'm about blow something up, especially on my right side. I can almost get it on the left, but the right is so tight, I just can't get there without a lot of discomfort and pain. I also tried the gain a bench, lose a shirt but and got there with the left, but thought I was going to lose my right hip. I need help.