Try Mermaid Pose, a Variation of Pigeon

Benefits: Stretches the hips, quads, and shoulders

Also Known As: Pigeon Variation

Instructions:

1. Begin in pigeon pose. 

2. Bend your back knee (the left side in this case) and grab hold of your left foot with your left hand. 

3. Bring your foot into the crook of your elbow.

4. Stay here, or reach your right arm behind your head, clasping your hands.

5. Try not to fall over onto the right side of your butt. Keep the chest pointing toward the front of your mat.

6. Release your foot, slowly lower your leg, and repeat the pose with the left knee forward.

Beginners:

Stop after step two. Work on pulling your foot toward your body to stretch the quad.

Advanced:

Mermaid pose is a good way to enter in to full pigeon.