Pigeon On Back
BWBodyweightStretch
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Pigeon On Back is a bodyweight stretch that targets the glutes and hip flexors by opening the hips and improving lower body flexibility. Performed lying supine with one leg crossed over the other and gently pulling the knee toward the opposite shoulder, it releases tension in tight hip muscles accumulated from sitting or intense training. Athletes, desk workers, and anyone with hip tightness benefit most, as it enhances mobility and reduces injury risk.
How to Perform Pigeon On Back
- 1Lie on your back on a mat with knees bent and feet flat on the floor, hip-width apart.
- 2Cross your right ankle over your left thigh, just above the knee, keeping your right foot flexed.
- 3Thread your right arm through the space between your legs and clasp your hands behind your left thigh or shin.
- 4Inhale deeply, then exhale as you gently pull your left thigh toward your chest, flexing your right foot to protect the knee.
- 5Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the position.
- 6Switch sides by releasing and repeating steps 2-5 with the left ankle crossed over the right thigh.
- 7Key form tips: Keep your head and shoulders relaxed on the mat; avoid pulling too hard to prevent knee strain. Common mistakes: Rounding the lower back or forcing the stretch beyond comfort.
