Pigeon Pose 

Yoga for Surfers

One legged Pigeon pose (Eka Pada Rajakapotasana) is an excellent outer hip opener, providing with release of this tight area to help with overall mobility and stability of the pelvis. It releases your hip flexor muscles (psoas, rectus femoris) and your groin muscles, opens your hip rotator muscles (gluteus medius and minimus) and provides length to the abdomen. Although it is said to relieve sciatic nerve tension and ease chronic low back pain, I have to disagree- sometimes this pose can hurt me for I suffer of both, and can make my lumbar spine feel sensitive, so as with all poses, do proceed with caution if you suffer from these as well. You may support this posture with a block under your flexed hip, or with a blanket across both sit bones.