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Instructions
- Start in a tabletop position on your hands and knees.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back, keeping your hips square.
- Lower your hips toward the floor and place your hands in front of you or keep your torso upright.
- Hold the position while breathing deeply, then switch sides.
Technical Tips
- Keep the hips level and avoid leaning to one side.
- Do not force the stretch; allow the hips to open gradually.
- Use a yoga block or folded blanket under the hip if needed for support.
Breathing Tips
- Inhale deeply to lengthen the spine.
- Exhale slowly to deepen the stretch.
- Maintain a calm and steady breath throughout the hold.
Medical restrictions
- Knee injuries
- Hip replacements
- Lower back pain or disc issues
- Pregnancy (late stages)
The Pigeon Pose is a foundational yoga stretch designed to increase hip flexibility and release tension stored in the lower body. Often practiced in yoga and mobility routines, this pose deeply targets the glutes and hip area, making it highly effective for individuals with tight hips or sedentary lifestyles. By elongating the hip flexors and gluteal muscles, the pose can also help alleviate lower back discomfort and improve overall posture. Suitable for beginners, the Pigeon Pose is commonly used as part of a warm-up or cool-down sequence and is easily modified using props for added support. Whether integrated into a yoga session or a general stretching routine, it supports improved joint mobility, reduces muscular tightness, and promotes relaxation through focused breathing. Its static, side-specific nature encourages mindfulness and balance, making it a go-to exercise for enhancing functional lower body flexibility.
What muscles does Pigeon Pose stretch the most?
Pigeon Pose primarily stretches the glutes and hip flexors, with additional benefits for the adductors, hamstrings, and quadriceps depending on flexibility and posture.
Can beginners safely do the Pigeon Pose?
Yes, beginners can safely perform Pigeon Pose using props like a yoga block or blanket under the hip to support proper alignment and reduce strain.
How long should I hold the Pigeon Pose?
It is generally recommended to hold the Pigeon Pose for 30 seconds to 2 minutes per side, depending on comfort and experience level.
Is Pigeon Pose good for back pain relief?
Pigeon Pose can help relieve lower back pain by releasing tension in the hips and glutes, though it should be avoided during acute or severe back conditions.
Should both sides feel the same in Pigeon Pose?
No, it's common to feel differences between sides in Pigeon Pose due to asymmetries in flexibility or mobility; practice regularly to improve balance over time.