How to do Pigeon Pose
- Start in Downward Dog or on hands and knees.
- Bring your right knee forward behind your right wrist, with the shin angled toward your left hip.
- Slide your left leg straight back, with the top of the foot on the mat.
- Square your hips toward the front of the mat. Place a block or cushion under the right hip if it doesn't reach the floor.
- Sit tall on your hands first, then, if comfortable, fold forward onto your forearms or a block.
- Breathe for 5 to 10 breaths, then switch sides.
Benefits
- Stretches the outer hips and glutes
- Opens the hip flexors of the back leg
- Can relieve tightness from sitting
Common mistakes and how to fix them
Hips tilted to one side
Fix: Put a block or cushion under the front hip so your pelvis stays level.
Pain in the front knee
Fix: Bring the front heel closer to your body and keep the front foot flexed.
Back leg turned out
Fix: Point the back toes straight back so the kneecap faces the floor.
Collapsing forward too soon
Fix: Stay upright on your hands until the hips feel settled, then fold slowly.
Easier and harder variations
- Reclined Pigeon (figure four on your back): the gentlest option.
- Supported Pigeon: a bolster under the front hip and chest.
- Seated figure four on a chair: great at the office.
Safety
Avoid or use Reclined Pigeon if you have knee, hip or sacroiliac joint problems. Ease out if you feel pain in the knee. This guide is general information, not medical advice.