Pigeon

The lesson

1. 01

   Knee toward the wrist

   From hands and knees, slide one knee forward toward the same-side wrist.

2. 02

   Angle the shin across

   Your front foot travels toward the opposite hip if your hips allow it, and stays closer in if they don't.

3. 03

   Flex the front foot

   Pull your toes back toward your shin and keep them there. This is what protects the front knee, and it's the single most important thing in the pose.

4. 04

   Back leg long, hips square

   Stretch the other leg straight behind you, top of the foot down, and turn both hips toward the front of the mat.

5. 05

   Prop the front hip

   If that hip hangs in the air, slide a folded blanket or block underneath it. Unsupported is where the knee gets asked to do the hip's job.

6. 06

   The test

   Deep ache in the glute is the pose working. Anything sharp in the front knee means walk that foot closer to your hip. Stay upright on your hands, or fold down onto forearms and forehead.