Pigeon Pose

Starting Posture

Start in a tabletop position, with your hands directly under your shoulders and your knees under your hips.

How to Exercise

Bring your right knee forward towards your right wrist, aligning it slightly to the outside of your mat. Extend your left leg straight back behind you, keeping your hips squared. Lower your hips towards the mat, feeling a stretch in your right hip and glutes. You can keep your hands on the floor for support or come down onto your forearms or all the way down to the mat.

Breath Control

Focus on slow, steady breaths in and out through your nose. As you hold the pose, try to deepen your breath and relax into the stretch.

Common errors

Common errors include rounding the back or collapsing into the pose. Make sure to keep your back straight and engage your core muscles to support your lower back.

Weights

Grips

Variations

Variations of Pigeon Pose include King Pigeon Pose, where you reach your back foot with your hand, or reclined pigeon pose, where you lie on your back and cross one ankle over the opposite knee, gently pressing the knee away from your body.

Comments and tips

You can use props such as a block or bolster under your right hip for support if needed. Make sure to keep your hips squared and avoid rolling onto one side. If you feel any pain in your knee, adjust the position of your leg slightly. Remember to repeat the pose on the other side.

Cautions

Be cautious if you have any knee or hip injuries. Avoid this pose if you experience pain or discomfort. Listen to your body and only go as far as is comfortable for you.