Pigeon pose




  • Light

Muscles Involved

  • Hip flexors
  • Quads
  • Glutes
  • Lower back


Remark or addition


  • This pose is perfect for people with tight hips because it stretches the hip rotators and the hip flexors. If you practice it consistently, you'll notice an increased suppleness in your movements. You may also find that your body moves more easily in climbing, since your pelvis is the central hub of movement.
  1. Start on all fours, placing your hands directly below your shoulders, and your knees below your hips. Bring your right knee forward until it touches your right wrist. Slowly inch your right shin and foot toward the mid line of your body until your foot is directly below your left hip. Now straighten your left leg toward the back.
  2. As your hips continue to settle, press your hands into the floor and lengthen the sides of your waist to help keep your lower back long and free from strain. Using your arms this way allows you to modify the intensity of the stretch.

Points of attention

  • As your pelvis releases, be sure your hips don't lean to the right. You'll know this is happening if your left hip lifts higher than your right.
  • You need to keep your hips as level as possible to get the full effects of the pose and to keep your lower back safely aligned. If you're not able to lower the hips evenly, sit on a folded blanket or a block before starting the pose.