Movement overview

The Pigeon Pose is a yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.

Step-by-step cues

1. Begin in a tabletop position on your hands and knees.
2. Bring your right knee forward towards your right wrist. Angle your right shin under your torso and bring your right foot to the front of your left knee.
3. Slide your left leg back, straightening the knee and lowering the front of the thigh to the floor.
4. Square your hips towards the mat, ensuring they are not tilted to one side.
5. Inhale to lengthen your spine, and as you exhale, fold forward over your right leg, resting on your forearms or extending your arms forward.
6. Hold the position for 30 seconds to 2 minutes, breathing deeply.
7. To release, push back through the hands and lift your hips, returning to a tabletop position.
8. Repeat on the opposite side.

Technical tips

• Keep your hips square to ensure an even stretch on both sides.
• If you feel discomfort in the knee, place a folded blanket or cushion under the hip of the bent leg for support.
• Focus on deep breathing to help relax into the stretch and release tension.
• Ensure that the back leg is extended straight behind you with toes pointing downwards.
• Avoid forcing yourself into the pose; ease into it gradually as flexibility improves.