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Reclining Pigeon Pose
Supine yoga stretch that opens hips and targets glutes, piriformis, and hamstrings to improve mobility and relieve tension; ideal for beginners as a restorative pose.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest between sides
How to Perform
Lie on your back on a mat with knees bent and feet flat, hip-width apart.
- Bend right knee and cross right ankle over left thigh above knee, flexing right foot.
- Thread right arm through legs and left arm around left thigh, clasping hands behind left thigh.
- Lift left foot off floor and draw left knee toward chest.
- Hold for 5-10 breaths, relaxing deeper on exhales.
- Release gently, lower left foot, uncross legs, and switch sides.
Coaching Tips
Form Cues
- Flex crossed foot
- Keep lower back flat
- Breathe into hips
- Shoulders relaxed
- Neutral spine
- Gentle pull only
Breathing
Inhale to prepare, exhale to deepen the stretch while keeping core engaged.
Tempo
0-5-0
Range of Motion
Cross ankle just above knee until gentle stretch in outer hip; draw knee to chest without lifting lower back.
Safety
Safety Notes
- Avoid if knee or hip injury exists
- Stop if sciatic pain worsens
- Support head if neck lifts
- Modify for pregnancy
- Flex foot to protect knee
Spotting
No spotting needed; self-guided stretch.
Common Mistakes
- Arching lower back
- Forcing knee toward chest
- Neck straining upward
- Uneven hip alignment
- Rushing the hold
When to Avoid
- Knee injuries
- Hip surgeries
- Acute sciatica
- Pregnancy second trimester+
- Recent lower back strain
Flexibility Needed
- Basic hip flexion
- Shoulder reach to thigh
Build Up First
- Familiarity with supine positions
- Ability to lie flat comfortably
Also known as
Supine Pigeon Pose, Dead Pigeon Pose, Eye of the Needle, Threading the Needle, Figure-Four Stretch, Lying Glute Stretch
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