Here’s how to do it properly, as demonstrated by certified yoga instructor Phyllicia Bonanno, plus tips, modifications, and the benefits you can expect to see from this pose. If it’s still too much, even with a block, consider trying a reclined figure-4 stretch. And of course, be careful if you have any chronic issues with your hips or low back. As you get comfortable in this pose, you can lower your head down, either resting your forehead on your hands or stretching your arms out straight toward the front of the mat, bringing your forehead to rest on the ground. Breathe deeply into the sensation of the stretch in your hips, and don’t feel the need to stay longer than is comfortable. If you want to kick it up a notch, consider trying king pigeon, also called mermaid pose, or eka pada rajakapotasana. The pose can also help stretch the low-back muscles, which helps to ease pain. It promotes flexibility in the hip flexors and low back and can promote circulation and digestion in the abdomen. What’s more, as integrative psychiatrist and sleep specialist Nishi Bhopal, M.D., previously told mbg, this is a great stretch to do for better sleep. “Opening up and stretching the hips is a great way to relax your muscles before bedtime,” she says, as it releases both physical and mental tension.
