There’s a big group of people who could benefit from this one: “Pigeon pose is a great stretch for those wanting to improve hip flexibility and loosen up the muscles in the lower back ...

You might also try stretching the arms out in front ... place a cushion, rolled-up blanket, or stacked blocks under the chest for support. Performing pigeon pose should not hurt or cause harm ...

Firefly poseThis pose helps to strengthen your core, legs and arms. To perform this exercise ... It needs a deep backbend with chest puff-up, resembling a pigeon. Get down on the mat on all ...