Pigeon Pose is a deeply grounding hip opener that stretches the hip flexors, glutes, and lower back while inviting a sense of release and calm. As you settle into the pose, you’ll feel tension melt away and a gentle expansion through the chest and shoulders.
This posture encourages patience and mindfulness, helping you connect with your breath as you explore both flexibility and balance.
How to Do Pigeon Pose (Step-by-Step)
- Begin in Downward-Facing Dog.
- Inhale, bring your right knee forward and place it behind your hands, shin angled slightly across the mat.
- Extend your left leg straight back, top of the foot resting on the floor.
- Square hips toward the front of the mat – use a block or blanket under the right hip if it doesn’t reach the floor.
- Keep chest lifted and hands beside the hips, or fold forward over the front leg for a deeper stretch.
- Hold for 5–10 breaths, then switch sides.
Benefits of Pigeon Pose
- Deeply stretches hip flexors, glutes, and piriformis
- Opens the groin and improves hip mobility
- Releases tension in the lower back
- Prepares the body for backbends and splits
- Calms the nervous system in the forward-fold variation
Holding the Pose
- Keep your hips square – avoid collapsing to one side.
- If your front hip doesn’t reach the floor, place a block or folded blanket underneath for support.
- Relax your shoulders and neck, letting go of tension.
- Engage your back leg and draw your core in to protect the lower back.
- Focus on slow, deep breaths, especially into areas of tightness.
Common Mistakes & Tips
- Uneven hips: Use props under the front hip to keep the pelvis balanced.
- Forcing depth: Ease in slowly – flexibility comes with time and breath.
- Collapsing chest or rounding spine: Keep length through the torso and openness in the heart.
- Tension in shoulders or jaw: Soften the upper body and breathe consciously.
Variations & Modifications
Supported Pigeon
Place a block or folded blanket under your front hip to level the pelvis and reduce pressure on the lower back. Keep your chest lifted and hips squared forward. This support allows a deeper, more comfortable stretch through the glutes and hip flexors.
Reclined Pigeon (Figure Four Stretch)
Lie on your back and cross one ankle over the opposite thigh. Gently draw the supporting leg toward your chest while keeping the shoulders relaxed. This accessible variation stretches the hips and glutes with minimal strain on the knees and spine.
King Pigeon Prep
Bend the back knee and reach for the foot with your hand, keeping the chest open and spine long. Use a strap if needed. This preparation gradually opens the quadriceps, shoulders, and chest while maintaining mindful alignment and spinal safety.
Forward-Fold Pigeon
Walk your hands forward and lower your torso toward the mat or a bolster. Allow the forehead to rest and the breath to slow. This restorative variation promotes deep hip release, relaxation, and steady, calming breath awareness.
Embody the Pose
Pigeon Pose is a deep and powerful hip opener that invites both physical release and mental calm. As you settle into the shape, the body begins to soften, creating space through the hips and lower back. With steady breath and mindful awareness, the pose encourages a sense of surrender while cultivating balance, ease, and quiet presence.
Related poses:
Extended Side Angle Pose (Utthita Parsvakonasana)
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