Intermediate

Pigeon Stretch

Pigeon pose delivers a strong stretch to the glutes and deep hip rotators of the bent front leg while lightly opening the hip flexor of the trailing leg. It runs deeper than the figure-four, so it demands more hip range and control. Use folded support under the front hip to keep it comfortable and even.

Equipment
Body Weight
Body part
Glutes
Type
Stretching, Yoga
Muscles worked
Target
Gluteus Maximus, Gluteus Medius
Secondary
Rectus Femoris

How to do it

  1. 1

    From all fours, bring one knee forward toward the same-side wrist and angle the shin across your body.

  2. 2

    Slide the other leg straight back with the top of the foot on the floor.

  3. 3

    Square your hips toward the floor and keep them level.

  4. 4

    Stay tall on your hands for a lighter stretch, or walk your hands forward and lower your chest to deepen it.

  5. 5

    Breathe slowly and hold for 30 to 45 seconds, then switch sides.

Tips

  • Place a cushion or block under the front-leg hip if that side lifts off the floor.
  • Keep the back leg pointing straight behind you, not angled out.
  • Ease off if you feel pinching or pain in the front knee; reduce the shin angle.

Variations

Common mistakes

  • The front shin gets dragged toward parallel before the hip can allow it, and the strain shows up on the inside of the front knee.
  • The chest lowers before the hips have settled, so you end up on your forearms while the front hip is still guarding hard.
  • The front foot goes floppy, which lets the ankle roll and leaves the knee to absorb rotation the hip should be taking.
  • Coming out is rushed, with the back leg dragged forward under a loaded hip; press back to all fours first, then step through.

Frequently asked

How long should you hold the pigeon stretch?
Start at 30 to 45 seconds per side and build toward two minutes as the hip stops guarding, since long holds are where this one earns its reputation. Do it after training or in its own session, two or three times a week. If the hip has not softened in the first minute, come out and use the reclined figure four rather than waiting it out.
How do I make the pigeon stretch easier or harder?
To make it easier, do it on your back as a figure four, or stay tall on your hands with the front shin tucked closer to your body so the angle at the hip is smaller. To make it harder, bring the shin closer to parallel with the front of the mat and walk the chest down, or bend the back knee and reach for that foot to add the quad.
What is the pigeon stretch good for?
It reaches the glutes and deep hip rotators further than most positions while lightly opening the front of the trailing hip, which suits people whose hips have stiffened from sitting or heavy lower-body work. It is a poor choice if the front knee complains at all, since the shin is loaded across that joint; the reclined figure four gives you the same muscles without it. It is also not a warm-up before lifting, where a long deep hold leaves the hip loose rather than ready.

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