Pigeon Pose

Piriformis, GlutesBodyweight

Pigeon pose is an essential hip-opener targeting deep gluteal muscles and the piriformis. It releases lower back tightness and enhances lower body mobility.

How to do it

1Start on all fours or in a downward dog. Bring your right knee forward to your right wrist, placing your right shin at an angle underneath you.

2Lower your hips to the floor while extending your left leg straight back behind you. Keep your hips square.

3Stay upright on your hands for a moderate stretch, or fold forward over your front leg to deepen it.

4Rest on your forearms or lower your forehead all the way to the mat, letting gravity pull you down.

5Focus on your hip stretch, hold for several breath cycles, then carefully switch sides.

Common mistakes

Collapsing onto one hip: keep your hips square to the floor rather than sinking onto your front thigh.

Forcing through joint pain: back off if you feel sharp knee strain; this stretch belongs in the hip.

Rounding the spine excessively: keep length in your back as you fold forward.

Sickling the front foot: keep your front foot active and slightly flexed to protect your knee.

Breathing

Breathe deeply and rhythmically. Inhale to lengthen your spine, and exhale to sink deeper into the stretch.

Make it harder or easier

To regress: place a yoga block or blanket under your front hip, or perform the figure-4 stretch on your back.

To progress: bring your front shin more parallel to the top edge of your mat if your knees allow.

To progress: increase your hold time, focusing on relaxing deeper with every exhale.

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.