Mobility · Yoga
Reclined Pigeon Pose
Reclined Pigeon Pose is a lying figure-four stretch that targets your glutes and outer hips. You cross one ankle over the opposite thigh and draw that thigh toward your chest.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Place your right ankle across your left thigh, just above the knee.
- Clasp your hands behind your left thigh, reaching your right arm through the gap between your legs.
- Draw your left thigh toward your chest until you feel a gentle stretch in your right buttock.
- Hold the figure-four position.
- Release your grip.
- Lower your left foot to the mat.
- Uncross your right ankle.
Form cues
- Keep your head heavy on the mat.
- Gently flex your crossed foot.
- Breathe slowly into your belly.
Common mistakes
- Pushing the crossed knee awayLet the crossed knee open naturally rather than pressing it outward with your hand.
- Rolling the pelvis off the matMove the supporting thigh farther from your chest until your pelvis rests comfortably.
- Straining to reach the thighLoop a strap behind the supporting thigh if you cannot comfortably clasp your hands.
Safety
Forcing the figure-four position can twist the crossed knee or pinch the hip, especially if your hip rotation is limited.
- Move into the stretch gradually rather than pulling hard.
- Avoid bouncing during the hold.
- Stop if you feel joint pain, tingling, or numbness.
If you have an existing hip or knee injury, keep the supporting foot on the floor or ask a physiotherapist whether this stretch is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat on the other side, using a comfortable range for each hip.