Pigeon Pose Rock to Active Quad Stretch

Instructions

1. Place the front leg in a pigeon pose position on the floor, with the back leg extended behind you.
2. Rock the hips gently forward and back over the front shin to mobilize the hip.
3. Bend the back knee and reach back to grasp the foot, pulling it toward the glute for an active quad stretch.
4. Hold briefly, release, and continue the rocking flow before switching sides.