Yoga 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.

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