Pigeon Pose
BWBodyweightStretch
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Pigeon Pose is a deep hip-opening stretch performed in a bodyweight yoga position where one leg is bent forward with the shin across the mat and the other leg extended straight back, allowing the hips to sink toward the floor. Its primary purpose is to release tension in tight hip flexors and glutes, improving hip mobility and flexibility while alleviating lower back discomfort. This exercise benefits athletes, desk workers, or anyone with sedentary lifestyles prone to hip tightness, requiring no equipment beyond a mat.
How to Perform Pigeon Pose
- 1Start on all fours on a mat, with hands under shoulders and knees under hips.
- 2Bring your right knee forward toward your right wrist, placing the shin at a comfortable angle across the mat, while keeping the right foot flexed.
- 3Slide your left leg straight back, extending the hip fully, and lower your hips toward the floor as you square your pelvis forward.
- 4Walk your hands forward slightly and lower your upper body toward the mat, folding over the right leg for a deeper stretch.
- 5Inhale deeply to lengthen your spine, then exhale as you sink deeper into the hip stretch, holding for 30-60 seconds.
- 6To exit, press through your hands, tuck your left toes under, and return to all fours; repeat on the left side.
- 7Key form tips: Keep both hips squared to the front—avoid letting the back hip lift. Use a block under the hip if tight. Common mistakes: Rounding the back (keep it neutral) or forcing the front foot too close to the opposite wrist (go only as far as comfortable).
