Ćwiczenia Yoga Glute

Double Pigeon Pose
Sit on the ground with your legs extended in front of you.
Place a block under your left knee, then bend your right knee and stack it on top of your left ankle.
Flex both feet and gently press your knees towards the ground, feeling a stretch in your hips.
Hold the pose for a few breaths, then switch sides and repeat.
Half Lotus
Sit on a yoga mat with legs straight in front of you.
Bend the right knee and place the right foot on top of the left thigh. Allow the right knee to fall towards the floor.
Bring the left foot onto the right thigh. Keep the spine straight and rest hands on the knees.
Hold for several breaths and then release.
Pigeon Pose
Extend your right leg behind you and place your right ankle on top of your left thigh, with your right knee pointing out to the side.
Sitting up straight, use your hands to gently press down on your right knee while at the same time pulling your left buttock back.
Hold for 5-10 deep breaths, then release and repeat on the other side.
Reclining Pigeon Pose
Lie down on your back with your knees bent and your feet on the ground.
Cross your right ankle over your left knee, creating a figure four shape.
Use your hands to gently pull your left knee towards your chest, feeling a stretch in your right hip.
Hold the pose for a few breaths, then switch sides and repeat.

Double Pigeon Pose