Kneeling Position

The cross-legged sitting position is a simple yet effective posture often used in yoga, meditation, and as a stretching exercise. In this position, the legs are crossed in front of the body so that the knees point outward and the feet rest beneath the thighs. This position promotes hip flexibility and strengthens the core muscles, as it requires an upright posture.

For beginners or individuals with limited hip mobility, placing a cushion or block under the hips can make the position more comfortable and sustainable.

The cross-legged sitting position is excellent for improving hip joint mobility and gently stretching the leg muscles. Practicing this position regularly can help enhance sitting posture and develop body awareness. The kneeling position is another seated yoga posture, but it focuses more on knee flexion.

The Cossack squat is a lower body exercise. In this movement, you shift side to side, keeping one leg straight while the other bends. This creates an intense stretch in the inner thigh muscles and improves hip mobility. This exercise is especially good for enhancing your hip flexibility.

The Yoga Pigeon Pose (Eka Pada Rajakapotasana), also known as Pigeon Pose or Pigeon Stretch, is a hip-opening exercise that primarily targets the glutes, hip flexors, and lower back. It promotes flexibility and relaxation but can also be performed in advanced variations with deeper backbends or leg stretches. A key aspect of this pose is maintaining proper hip alignment to maximize its effects on the muscles and prevent injuries. This asana is excellent for mobilization and stretching, though mindfulness is essential, especially regarding the knees and lower back.

When performed with the correct technique, the Yoga Pigeon Pose can release tension, improve posture, and deepen your yoga practice. For a more active and intensive variation of the static pose, you can try Pigeon Good Mornings, which add a dynamic movement to further strengthen the muscles.