The pigeon hip stretch (Pigeon Pose) is a deep hip-opening yoga pose where one leg is folded in front with the knee bent and the other leg extends straight behind. It stretches the piriformis, gluteus maximus, and external rotators of the front leg while stretching the hip flexor of the back leg. It is one of the deepest and most effective hip stretches.
Muscle Group
Glutes, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- One of the deepest hip and glute stretches in any discipline
- Stretches the piriformis and deep hip rotators
- Opens the hip flexors of the back leg
- Relieves sciatic tension for many people
- Improves hip mobility for squats and deadlifts
- Calming and restorative — excellent for cool-downs
How to perform
- Start in a tabletop (hands and knees) or downward-facing dog position.
- Bring your right knee forward and place it on the floor behind your right wrist. Your right shin angles toward your left hip (beginners) or is parallel to the front of the mat (advanced).
- Extend your left leg straight behind you with the top of the left foot on the floor.
- Square your hips toward the front of the mat as much as possible.
- Walk your hands forward and lower your torso over your right leg for a deeper stretch. Rest your forehead on the floor or on your stacked hands.
- Feel the deep stretch in your right glute and outer hip. You should also feel a stretch in your left hip flexor.
- Hold for 30 to 90 seconds. Breathe deeply and let gravity deepen the stretch.
- Press back up to tabletop and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary