How to Do The Pigeon Pose 

Stretch Those Hips and Bring Balance to the Body

The Pigeon Pose is a great beginner yoga movement that stretches your hips and legs. Your hips are a mix of powerful muscles and joints that control almost every movement your legs make. 

This yoga pose is especially good if you've been sitting in front of a computer or driving a car all day. Even if you are a fairly active person that likes to exercise on a regular basis, most of us don't take the time to stretch our hips enough.

Pigeon pose was designed to stretch and open your hips, hopefully creating a very wide range of motion...This is the perfect pose for the runner to use after their workout.

Pigeon Pose

Exercise Instructions:

  • You can enter the pose from downward facing dog. For the right side, bring your right knee into a 45-degree angle to meet your right wrist. Keep your left leg extended straight on your mat. 

  • Lower your hips to the floor and square them off to the front. Look behind yourself towards your left leg to make sure it is in a straight line behind you. 

  • When you feel settled in the pose, slowly lower your chest to the floor only going as far as you are comfortable. Extend your arms straight ahead and surrender to the floor. 

yoga pigeon poseTaylor Demonstrating the Pigeon Pose


  • Pigeon is a challenging pose that isolates your hip muscles. The pose can be a little punishing at first. Be patient and let the pose lighten the stiffness in your hips and make you more flexible.

  • As you progress, try and stay in the pose longer and let gravity open up your hips.

  • This pose is typically done towards the end of a yoga class or after your run when your muscles are warm and ready for a good stretch.


  • Hip Stretching - Opening the hips and hamstrings will immediately relieve the pressure on the lower back which will release stress, tension, and possibly anxiety that has been stored there. They say that opening the hips releases negative feelings from your system.

  • Improved Posture - As you stretch and open your hips your posture will improve making you look taller and thinner. Poses like the pigeon can help cancel out slouching and raise your level of body awareness.

  • Sciatic Nerve Pain - If you have ever had pain with this particular nerve, you know that it can be extremely frustrating. Stretching this area of your body helps to at least reduce this nerve pain.

  • Stress - It is said that a person can hold a lot of stress and tension in their hips. This pose can make for elastic and more flexible hips to relieve this build up of pressure.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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