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Pigeon Pose

pigeon-pose

stretchingyoga

When I guide you into Pigeon Pose, I’m looking for a deep, steady release along the outer hip and glute, paired with a grounded, expansive chest. You’ll feel a gentle stretch that melts tension without sharp pain. Focus on keeping your pelvis square to the floor and breathing into the tightest corners. Let gravity do the heavy lifting while you stay soft, aligned, and fully present in the space you’re opening.

Steps

  1. 1

    Start on all fours with your wrists under your shoulders and knees under your hips.

  2. 2

    Bring your right knee forward and place it behind your right wrist, angling your shin diagonally across the floor.

  3. 3

    Slide your right ankle toward your left hip while extending your left leg straight back, keeping the knee and top of the foot grounded.

  4. 4

    Square your hips to the mat, pressing firmly through both sit bones to prevent leaning to one side.

  5. 5

    Inhale to lengthen your spine, then exhale to fold forward over your front leg, resting on your forearms or forehead.

  6. 6

    Hold the position, taking slow, deep breaths to allow the hip tissues to soften and release.

  7. 7

    Press through your hands, lift your chest on an inhale, and return to a neutral tabletop position.

  8. 8

    Switch sides and repeat the entire sequence with your left knee forward.

If you're new to this

As you settle into the pose, prioritize pelvic alignment over depth. If your front knee feels sharp or pinching, slide your ankle slightly closer to your opposite hip or place a folded blanket under the front glute for support. True tension should feel like a dull, manageable pull along the outer hip, not a stabbing sensation in the joint. Stop immediately if you feel nerve pain, numbness, or sharp knee discomfort. Beginners often compensate by hiking the back hip or collapsing the chest forward too early; instead, actively press the back knee down and keep your ribcage lifted until your hips are truly level. Move with patience and consistency. Your connective tissue adapts slowly, so honor your current range and trust that daily, mindful practice will naturally unlock deeper mobility without forcing it.

Common mistakes

Most practitioners rush into the pose by allowing the front knee to drift too far forward, which places unnecessary torque on the knee joint and compromises the intended hip stretch. Another frequent error is letting the back hip hike upward or rotate open instead of staying square to the floor, which shifts the tension away from the glute and into the lower back. Many also collapse their upper body prematurely, rounding the spine and restricting diaphragmatic breathing before the hips have actually softened. Finally, pointing the back foot instead of keeping the top of the foot flat on the mat can create unwanted ankle strain and destabilize the entire alignment. Focus on symmetry, grounded contact, and gradual progression to avoid these pitfalls.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →