Pigeon (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Reclined pigeon (hold) · Beginner · timed
   Supine figure four: the right ankle crosses over the left thigh just above the knee with the right foot flexed and knee open, while both hands clasp behind the left thigh and draw it toward the chest; head, shoulders and
2. Pigeon (hold) · Intermediate · timed
   Upright pigeon: front leg bent and externally rotated with the outer shin on the floor angled across the mat, back leg straight behind the hip with its front surface on the floor, hips square to the front, torso upright.