Pigeon pose is great to stay in and gently hold for working gently yet effectively with the hip joints and glute muscles. But if you need modifications, here are some options:
First three pix shows different angles of the same posture. This could be a static pose, just holding gently for 3-4 min, or the upper body could fold, or twist while the legs and hips stay quiet. The sandbag is just an extra we used, and optional.
This next option shows the leg up on a bar, because we are in a dance studio, but it could also be done on a table of about hip height, or countertop for a taller person. Pad the knee and ankle bone for comfort. Stay still for 3-4 min, or if you need more sensation in the glutes, lengthen the spine and bend forward over the leg.
