Pigeon Pose
More mobility. Less tension. Stronger you.
A deep hip opener that releases tension and improves mobility. Great for releasing tight hips and glutes, improving flexibility, and supporting better posture and overall well-being.
Benefits
- Deeply stretches the hips, glutes, and piriformis
- Relieves lower back and hip tension
- Improves hip mobility and flexibility
- Supports better posture and pelvic alignment
- Promotes relaxation and stress relief
- Great for all fitness levels
Muscles worked
Glutes (Gluteus Maximus) Piriformis Hip Flexors Outer Hips Lower Back Hamstrings Groin
Step by step
1
Start
Begin in a tabletop position.
2
Step forward
Slide your right knee forward and place it behind your right wrist. Angle your shin across the mat.
3
Lower down
Extend your left leg straight back. Lower your hips toward the mat.
4
Fold forward
Walk your hands forward and lower your chest toward the mat. Relax and breathe.
5
Upright (optional)
Walk your hands back in and lift your chest. Keep your spine long and shoulders relaxed. Hold and breathe.
Tips for best form
Do it right.
- Warm up your body before going deep
- Use props for support if needed
- Keep your hips level and avoid twisting
- Relax your shoulders and jaw
- Focus on your breath to melt tension
Find your version
Reclined PigeonGentler option
- Lie on your back and place your right ankle over your left knee
- Thread your hands behind your left thigh and gently pull toward you
- Hold and breathe, then switch sides — great for a deeper hip release
Common mistakes to avoid
- Leaning to one side
- Rounding your back
- Pushing into pain
- Hips not square
When to do it
- After workouts
- During mobility or yoga sessions
- During long periods of sitting
- Before bed to relax
- On rest days for recovery
- As part of your daily routine
Add to your routine
- After lower body or glute workouts
- During yoga or mobility sessions
- After long periods of sitting
- Before bed to unwind
- On rest days for recovery
- Whenever your hips feel tight
How much, how often
| Goal | Hold time | Reps (each side) | Frequency |
|---|---|---|---|
| Mobility & flexibility | 30–60 sec | 1–2 | Daily |
| Stress relief | 1–2 min | 1–2 | Daily |
| Deep stretch | 2–3 min | 1 | 3–5x per week |
| Recovery / cool down | 30–60 sec | 1–2 | After workouts |
| Advanced / deep release | 2–5 min | 1 | 3–5x per week |
Hold 30–60 seconds each side. Consistency creates results — a few minutes daily goes a long way.
Tips for best results
- Breathe deeply and stay relaxed
- Use a cushion or block if needed
- Keep your hips square and aligned
- Go only as deep as feels comfortable
- Hold longer for greater benefits
- Consistency is key