Yoga Basics: Pigeon

Hip opener exercises done from a resting pigeon position are great stretches to do following sculpting training. Practice yoga basics, and let go of tension with tips from a trainer in this video on yoga and stretching.

Take Action

Stretch for hips, back & outer thigh
Open up the hips
Hold each pose for at least 30-60 seconds
Relax your breath & allow the muscles to release
Perform everyday or even 2X a day

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

How are you doing everybody I'm Nick Narvaez, I'm going to welcome you to boxing basics. What we are going to cover right now is the right cross, left hook. Or what's also known as the two, three combination. So your fight stance is light on your heels, body weight is predominantly on the balls of the feet. Upper arms to the front of the body, left hand is forward to the chin, right hand is on the outside of the chin, chin is tucked. Now for the two three combination, you extend the right hand straight out off the chin, you turn the heel, hip and shoulder forward as you draw that punch back, you extend the left hook. No turn of the wrist, just lift the elbow and turn the, lift the elbow and turn the lower arm over and return to fight position. Slow motion. Right cross, left hook. Don't let the elbow rise up over the shoulder, that's a good way to damage the shoulder. Just it will come naturally as you work the combination, boom. Turn it over. Now as you extend your punches you are breathing out. Keep the lower body movement in sink with your punches. So try to avoid raising up, as you throw the punches, it's a rotation from left to right. The tendency is to sort of bounce. And do this sort of thing. No good. Straight out with a punch off the chin, draw it back as you throw the left hook, turn the left heel, hip and shoulder with the punch. Breathing out at both punches. What we are going to add to the two three is a little bit of defense. Now the drop either left or right is a good way to avoid on coming punches. So with the drop you'll keep your hands up, they'll be a drop left or a drop right. Real simple. Now after you execute the combination you are going to go right into a drop left, drop right. So it looks something like this. Make sure that you get your balance between the two punches, cause the tendency is to kind of hop left, hop left, hop right. So it's here, left foot out, right foot out. Lets put it all together. And there you have the two three combined with the drop left, drop right. So you have a little bit of offense and defense. And there you have it the two three combination. Right cross, left hook, thank you for coming out for boxing basics today I'm Nick Narvaez, take care.

Yoga Basics: Pigeon Video

Take Action

About this Author

Member Comments