Half Pigeon

From all fours, slide one knee forward toward the same-side wrist and angle the shin across, lowering the outer hip toward the floor.

Keep your front foot flexed firmly to protect the knee, and adjust the shin angle so there is no strain or pinching in the joint.

Slide the back leg straight behind you with the top of that foot on the floor and the toes pointing back.

If your front hip floats up or feels strained, slip a folded blanket or bolster under it so both hips stay level and supported.

Inhale to lengthen your spine, then exhale and walk your hands forward to fold over the front shin only as far as your hip allows.

Rest your forehead on stacked hands or a block, hold for 6 to 8 slow breaths, then press back up and switch sides.