Pigeon Stretch: 3 levels + assistance from the ball
3 degrees of pigeon stretch, pick your poison!
You might think that the ball is there to challenge you, so you’ll be pleasantly surprised when you discover it’s actually assisting you.
It’s best to start somewhere relatively comfortable and relax into the stretch than it is to ‘achieve’ a flat lie. This is not an end goal, it’s about feeling and breathing through the sensation.
Note, you should not feel discomfort in your joints (knee or hip). You may feel a stretch sensation of the glutes and hip stabiliser muscles, and your hamstrings.