Pigeon Pose

A deep hip and glute stretch performed in a yoga-inspired position where one leg is bent in front of the body while the torso folds forward.

Instructions

1. Start on hands and knees on a yoga mat or cushioned surface.
2. Bring your right knee forward and place it behind your right wrist, with your right foot angled toward your left hip.
3. Keep your left leg extended straight back behind you.
4. Square your hips forward as much as possible, maintaining an even weight distribution.
5. On an exhale, slowly fold your torso forward over your right leg, lowering your forearms and forehead toward the ground.
6. Hold this deep stretch position for 20-30 seconds, breathing deeply.
7. Gently push back to the starting position and repeat on the left side.

Tips

• Pigeon pose is an intense hip and glute stretch, especially for those with tight hips; do not force the stretch.
• If the full stretch is uncomfortable, perform a modified version by keeping your hands on the ground and torso more upright.
• The deeper the fold, the deeper the stretch; move gradually over time as your flexibility improves.
• Ensure your hips remain relatively square to the mat; rotating them can reduce stretch effectiveness and cause strain.
• This pose is excellent for relief from tight glutes muscle, which can contribute to sciatic pain.
• Hold for at least 20-30 seconds per side to allow the muscles to relax; avoid bouncing.