Pigeon. Damn the first pigeon I ever tried. I like to say, if you feel like throwing up.. then you're doing it right. This pose is not only one of the best hip openers, but an incredible tester of perseverance. *Most important, if you feel pain in your knee,. Either your knee needs to come further out to a 45 degree angle, or you need to lay on your back so that you are not putting so much pressure on your knee. This pose breathes fresh oxygen into your hips, also known as, "storage units", and will clean out any old energy & sometimes old memories you may be "storing" in these wonderfully cushioned reproductive organ protectors. Allowing yourself to stay with the sensations will not only help open your hips and get more range of motion, but keep fresh oxygenated blood and energy flowing through your thighs, groins, back, and psoas.