How to Do a Pigeon Pose

To perform a Pigeon Pose, start by positioning your front shin angled across your body, with your back leg extended behind you. Gently fold forward over your front leg, allowing your hips to sink towards the floor for a deep stretch in your hip external rotators. Hold the pose for 45 seconds while breathing deeply to enhance relaxation and effectiveness.

Related: Hip CARs

Related: Deep Squat Hold

How to Do It

1. Starting Position: Begin in a tabletop position on your hands and knees. Ensure your wrists are aligned under your shoulders and your knees under your hips.
2. Position the Front Leg: Bring your right knee forward and place it behind your right wrist. Angle your right shin across your body, with your foot flexed to protect the knee.
3. Extend the Back Leg: Slide your left leg straight back, keeping the top of your foot flat on the ground. Ensure your hips are squared towards the front of your mat.
4. Fold Forward: Exhale and gently fold forward over your right leg. You can rest your forearms on the ground or extend your arms in front of you.
5. Hold the Position: Maintain the pose for 45 seconds, focusing on deep, steady breaths. Feel the stretch in your right hip.
6. Release: To come out of the pose, press into your hands to lift your torso back up. Tuck your left toes under and return to the tabletop position. Repeat on the opposite side.

Muscles Worked

The Pigeon Pose primarily targets the following muscle groups:

• Gluteus Maximus: Helps in external rotation of the hip.
• Piriformis: Provides a deep stretch to this muscle, which can help alleviate tightness.
• Hip Flexors: The extended back leg helps to open the hips.
• Quadriceps: Engaged in the back leg, providing stability.

Common Mistakes

• Mistake: Not keeping the hips squared.
  Fix: Focus on aligning your hips toward the front of the mat, avoiding any twisting in the torso.
• Mistake: Lifting the back leg too high or bending it at the knee.
  Fix: Keep the back leg extended and the foot flat to maintain proper alignment.
• Mistake: Overstretching or forcing the body into the pose.
  Fix: Ease into the stretch and only go as far as comfortable; listen to your body.

Variations or Progressions

• Beginner: If you find it difficult to hold the full pose, place a cushion or yoga block under your hip for support. This will help you maintain proper alignment and reduce strain.
• Intermediate: As you become more comfortable, try to deepen the fold by reaching your arms further forward or lowering your torso closer to the ground.
• Advanced: For a more intense stretch, try rotating your torso towards the front leg and reaching your hands towards your foot, or lifting the back leg off the ground while keeping the core engaged.

When to Avoid It / See a Clinician

Pigeon Pose may not be suitable if you have:

• Recent hip or knee injuries.
• Chronic pain in the hips or lower back.
• Conditions such as sciatica or severe hip impingement. If you experience pain or discomfort while performing this stretch, it’s advisable to consult a healthcare professional or physical therapist to assess your situation. LegLike can help guide you through other mobility exercises that may be more appropriate for your condition.

Sets, Reps, and Tempo Guidance

For beginners, aim to perform the Pigeon Pose once on each side for a duration of 45 seconds. Focus on breathing deeply and relaxing into the stretch. As you progress, you can increase the duration to 60 seconds or add more repetitions throughout your weekly routine.

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