Pigeon Queen + End Range Contractions

Tutorial

1. 1
   Starting position: Build up the starting position from the quadruped position.
2. 2
   Move one leg forward and bend the knee completely.
3. 3
   Stretch the back leg.
4. 4
   Place over the front leg.
5. 5
   Bring the heel of the front leg to the hip joint of the back leg.
6. 6
   Support yourself with both arms and straighten your upper body.
7. 7
   Then release your hands from the floor and stretch your arms out to the sides at shoulder height.
8. 8
   The palms are facing upwards.
9. 9
   Execution: Raise the chest / sternum with each inhalation.
10. 10
    As you exhale, pull your arms and shoulder blades back.
11. 11
    Try to straighten your upper body more and more.