Pelvis tips to one side
Body compensates for limited hip external rotation by hiking one hip.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Mobility · Lower Body
Pigeon Pose
Coaching cues
- Front shin as parallel to the front of the mat as flexibility allows
- Square the hips — don't let pelvis tip to the side
- Fold forward over front shin to deepen the stretch
- Hold 60–90 seconds; breathe into the hip
Common faults 2
Knee discomfort — shin collapses
Hip external rotators too tight; weight shifts to the knee.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗