1. Great video Matt. Thanks for the detailed breakdown of the key actions. I had been doing them in pigeon but your explanation about how the outside of the front knee pressing down helps with external rotation and engages the glutes brought that action more to my attention. 

    Do you feel you need to keep the ankle lifted when in lying forward in pigeon?

    What do you think about lying in a passive pigeon with muscles not really engaged? Do you think that should be avoided or is another way of doing it after you have established the correct alignment with the actions you showed us?

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