Stirring in Pigeon Position from the Handle Series

In GYROTONIC® Training, each family of exercises has a focus. For the Handle Series, the primary focus is the spinal ranges of motion. But there are also many opportunities in each family to branch out, to multitask, so to speak. This variation on stirring adds in hip opening for both the anterior and posterior hip.

If you’ve done yoga you’re almost assuredly familiar with the pigeon pose. It’s a great hip opener, the front (bent) leg gets the opening of the posterior hip (the glutes and piriformis) and the back (straight-ish) leg get the opening of the front of the hip (both the joint capsule itself and the hip flexors). This position on the bench puts you in a modified pigeon pose, getting those same benefits while moving through an undulating spine.