Progression from hip mobility drill 'windshield wiper legs' to no-hands 90-90s. Promoting internal and external rotation - Level 2 No hands this time! Progress to hip hinges to prepare for Pigeon pose: From the 90/90 position previously described, allow your torso to lean forward over the leading leg as far as possible. Keep your spine long and try not to round your back. Hold the leaned forward position for 2 seconds before moving over to the other side.