Double Pigeon

In this seated sequence you’ll explore a series of movement focused towards hip rotation (external) in cross-legged position and double pigeon.

I use a combination of different methods (dynamic and isometric holds) to access range of motion in the hip joint.

• Lift and lower in single cross-legged position.

• Lift and lower + isometric holds

• Alternating single cross-legged position, side to side

• Add leaning sideways with preparation for double pigeon/lower and lift

• Double pigeon with ⇅⇄ + circumduction and arm circle

Let me know if you have any questions!

//Magnus Ringberg