Mobility · Yoga
Pigeon Pose
Pigeon Pose is a floor stretch with one leg bent in front and the other extended behind you. It stretches the front hip and glutes, along with the hip flexors of the back leg.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Start on your hands and knees.
- Bring your right knee forward behind your right wrist.
- Position your right foot across the mat, with your heel near your left groin.
- Slide your left leg straight back with the top of your foot resting on the mat.
- Lower your hips toward the floor with your hands supporting your weight.
- Hold the position with your torso upright and your hands beside your hips.
- Lift your hips using your hands for support.
- Slide your right knee back under your hip to return to hands and knees.
Form cues
- Keep your lower back long.
- Let your shoulders soften.
- Breathe slowly and evenly.
Common mistakes
- Forcing the front shin parallelLet your available hip rotation determine your shin angle rather than pulling your foot outward.
- Rolling onto the front hipPlace a folded blanket or bolster beneath that hip so your pelvis stays level without twisting.
Safety
Forcing your front hip beyond its available rotation can transfer twisting stress to your knee. Sinking too deeply can also irritate the hip.
- Ease into the position only as far as a mild stretch.
- Exit the pose if you feel knee pain, hip pinching, or numbness.
- Avoid bouncing or having someone push your hips downward.
Choose reclined pigeon or seek advice from a physiotherapist first if you have an existing knee or hip injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat the hold on each side.