Pigeon Pose
Bodyweight, glutes
Pigeon pose folds over a front shin bent across the body with the back leg long. It gives a deep stretch to the hips and glutes. It suits people with some hip range, and it is eased with a cushion under the hip.
Setting up
- From the hands and knees, bring one knee forward behind the wrist.
- Lay that shin across the body.
- Slide the other leg straight back.
How to do a pigeon pose
- Keep the hips square to the floor.
- Sit tall for a breath.
- Fold forward slowly over the front shin.
- Rest on the forearms or the hands.
- Hold, then switch sides.
Breathing. Breathe slowly and deeply through the hold.
Muscles worked
- Mainly
- Glutes
- Also
- Hip flexors
Common mistakes
- Hips tipping to one side. Square hips give the stretch, so put a cushion under the front hip.
- Forcing the fold. The stretch should build slowly, so fold only as far as is comfortable.
- Holding the breath. A held breath keeps you tense, so breathe slowly.
Easier
- Easier
- Figure-4 Glute Stretch
Guide
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Guide
Guide
Guide
