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Pigeon Pose
A yoga hip-opening stretch that targets hip flexors, glutes, piriformis, and lower back to enhance mobility, relieve tension, and counteract sitting effects.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Hip Flexors, Glutes
Secondary Muscles
Lower Back, Hamstrings, Adductors
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Glutes
9/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris
Lower Back
5/10Erector Spinae
Hamstrings
4/10Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between sides to reset
How to Perform
From Downward-Facing Dog, sweep one knee forward behind the wrist with shin angled across the mat; extend the other leg back, square hips forward, and flex front foot.
- Inhale and lift right leg into three-legged dog.
- Exhale, bend knee, and place it behind right wrist, foot toward left hip.
- Slide left leg straight back, top of foot on mat.
- Square hips to front, support front hip with prop if needed.
- Lift chest, lengthen spine, or fold forward over front leg.
- Hold for 5-10 breaths, breathing deeply.
- To exit, press hands down, tuck back toes, and return to Downward-Facing Dog.
Coaching Tips
Form Cues
- Square hips forward
- Flex front foot
- Lengthen spine
- Engage core
- Breathe into hips
- Keep back leg neutral
Breathing
Inhale to lengthen the spine and open the chest; exhale to deepen the hip stretch and release tension.
Tempo
3-0-3
Range of Motion
Front shin angles from parallel to mat to toward opposite hip based on flexibility; hips level and square; back leg fully extended; torso upright or folded with spine long, avoiding rounding.
Safety
Safety Notes
- Avoid if acute knee, hip, or lower back pain present
- Use props to level hips
- Flex front foot to protect knee
- Warm up hips first
- Consult professional for injuries
- Modify for sciatica or pregnancy
Spotting
No spotter required; use self-support with props for alignment and comfort.
Common Mistakes
- Allowing hips to twist
- Collapsing weight on front knee
- Forcing shin parallel
- Rotating back leg outward
- Rounding back in fold
- Ignoring sharp pain
When to Avoid
- chronic knee injuries
- hip replacements or issues
- lower back problems
- sciatica aggravation
- late pregnancy
Flexibility Needed
- adequate hip external rotation
- hip extension
- ankle dorsiflexion
Build Up First
- familiarity with Downward-Facing Dog
- basic hip opening poses
- proper alignment awareness
Also known as
Eka Pada Rajakapotasana
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