glutes beginnerAI Tracked

Pigeon Pose

Pigeon pose is the deepest hip opener in most people's flexibility toolkit. It stretches the hip rotators, piriformis, and glutes — muscles that get incredibly tight from sitting and cause that deep ache in your butt and outer hip. It's also one of the most commonly modified poses because tight hips make the full version inaccessible for many people.

How to Do Pigeon Pose: Step by Step

  1. Start in a tabletop position on all fours
  2. Bring your right knee forward toward your right hand
  3. Angle your right shin as parallel to the front of your mat as your flexibility allows
  4. Extend your left leg straight back with top of the foot on the floor
  5. Sink your hips toward the floor and fold forward over your front leg

Common Mistakes to Avoid

  • Knee pain — use a rolled towel under your hip or keep your front shin at a sharper angle
  • Hips uneven — use a block or pillow under the front hip to level your pelvis
  • Forcing the front shin parallel — it's OK to keep it at an angle, flexibility comes with time

Muscles Worked

gluteship flexors
Equipment No equipment needed
Tracking Hold for time

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