Elevated Pigeon for pelvic floor stretching

How to do it 1. Place your front shin on a bench, bed, or couch. 2. Keep the back leg extended behind you. 3. Hips stay square and relaxed. 4. Lean forward slightly until you feel a stretch in the glute/hip. 5. Breathe slowly into the belly and pelvic floor. Hold 30–60 seconds each side 2–3 rounds Key cue Think: “soften and drop the pelvic floor” rather than forcing the stretch. Avoid if Sharp hip pain Pinching in the groin Sciatic symptoms worsen