Half Pigeon Pose

Piriformis, Hip FlexorsBodyweight

Half Pigeon Pose is a floor-based static stretch that opens up the hips by targeting the piriformis and hip flexors.

How to do it

1Start on all fours or in a high plank position.

2Bring one knee forward and place it on the floor between your hands, angling your foot toward your opposite hip.

3Extend your back leg straight behind you, lowering your hips toward the floor.

4Keep your hips square to the front—don't sink onto the hip of your bent leg.

5Lower your torso onto your forearms or reach your arms out in front if your flexibility allows.

Common mistakes

Tilting the pelvis and collapsing onto the hip of the front leg, losing the stretch alignment.

Twisting the front knee joint when hip mobility is limited.

Excessively arching the lower back to force the torso upright.

Breathing

Breathe deeply and steadily, focusing on your hips. Sink a little deeper into the stretch with every long exhale.

Make it harder or easier

To make it easier, place a yoga block or folded towel under the hip of your bent leg.

To make it harder, bring your front shin more parallel to the front edge of your mat.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.