Pigeon Pose

The deep hip opener from yoga — powerful stretch targeting hip external rotators, glutes, and hip flexors simultaneously for comprehensive hip mobility

⚡ Quick Reference

Aspect	Details
Pattern	Mobility, Static Stretch, Hip Opener
Primary Muscles	Glutes, Hip External Rotators, Piriformis
Secondary Muscles	Hip Flexors, Psoas, Adductors
Equipment	Bodyweight, yoga mat, optional block/bolster
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

🎯 Setup

Starting Position

Starting position: Begin in downward dog or hands and knees
Front leg: Bring right knee forward toward right hand
Shin position: Right shin positioned at angle across body (knee toward right hand, foot toward left)
Back leg: Extend left leg straight behind you, top of foot on mat
Hip alignment: Square hips forward as much as possible
Torso: Start upright, hands on mat or floor

Equipment Setup

Equipment	Purpose	Notes
Yoga mat	Cushioning	Essential for knee comfort
Block or bolster	Support under front hip	Helpful if hips don't reach floor
Folded blanket	Extra knee padding	Optional, for sensitive knees
Second block	Hand support	If can't reach floor comfortably

Shin Angle Options

Beginner: Small Angle
Intermediate: 45° Angle
Advanced: 90° Angle

Shin close to parallel with body:

Component	Description
Angle	Shin nearly parallel to torso
Intensity	Lower, more accessible
Knee position	Foot close to opposite hip
Best for	Tight hips, beginners

Component	Description
Angle	Shin at moderate diagonal
Intensity	Moderate stretch
Knee position	Knee toward hand, foot toward opposite hip
Best for	Standard practice

Shin perpendicular to body:

Component	Description
Angle	Shin at 90° to torso (parallel to mat front edge)
Intensity	Maximum stretch
Knee position	Wide knee, foot far from opposite hip
Best for	Advanced hip mobility

Setup Cue

"Bring one knee forward and across, extend the other leg back, then work to square your hips forward like headlights pointing straight ahead"

Common Setup Issue

Most people's hips will NOT sit flat on the floor initially. Use a block, bolster, or folded blanket under the elevated hip. This is not cheating — it's proper setup.

🔄 Execution

The Movement

What's happening: Setting up the asymmetric hip position

From all-fours, bring right knee forward toward right hand
Right foot crosses toward left hip (shin at comfortable angle)
Extend left leg straight back, top of foot down
Adjust front shin angle for intensity (smaller angle = less intense)
Square hips forward as much as possible
Breathing: Deep breath, settling into position

Feel: Immediate stretch in right glute and outer hip

Hand position: Fingertips or palms on floor, supporting torso upright

Critical: Don't force hips to the floor if they don't reach

Key Cues

Primary Cues

"Square your hips forward like headlights" — proper alignment
"It's okay if your hip doesn't touch the floor — use support" — prevents forcing
"The smaller the shin angle, the easier the stretch" — intensity control
"Breathe into the stretch, relax with each exhale" — tension release
"No knee pain — if it hurts, adjust your position" — safety

Tempo & Hold Times

Version	Entry	Hold	Exit
Upright (active)	10s	30-60s	5s
Forward fold (passive)	15s	60-120s	5s
Deep/restorative	20s	2-5 minutes	5s

💪 Muscles Worked

Activation Overview

Front Leg: Primary Muscles Stretched

Muscle	Action	Activation
Gluteus Maximus	Flexed and externally rotated	`█████████░` 90%
Piriformis	Deep external rotator stretched	`█████████░` 90%
External Rotators	6 deep rotators stretched	`████████░░` 85%
Gluteus Medius/Minimus	Abduction and rotation	`███████░░░` 75%
Tensor Fasciae Latae	Hip flexor and abductor	`███████░░░` 70%

Back Leg: Secondary Muscles Stretched

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Extended back leg	`████████░░` 80%
Rectus Femoris	Hip and knee stretch	`██████░░░░` 65%

Why Pigeon Pose Is Unique

Dual-action stretch:

Front leg: Hip flexion + external rotation = glutes and external rotators
Back leg: Hip extension = hip flexors and psoas
Result: Comprehensive hip mobility in one position

Targets the deep six: The six deep external rotators of the hip (piriformis, superior gemellus, obturator internus, inferior gemellus, obturator externus, quadratus femoris) are notoriously difficult to stretch. Pigeon pose effectively targets all of them.

Clinical Relevance

The piriformis muscle can compress the sciatic nerve in some individuals (piriformis syndrome), causing pain and numbness. Pigeon pose is one of the most effective stretches for piriformis lengthening and can help alleviate symptoms.

🎁 Benefits

Primary Benefits

Benefit	Explanation	Impact
Deep hip external rotator stretch	Targets hard-to-reach deep hip muscles	🔴 High
Improved hip rotation mobility	Increases external rotation ROM	🔴 High
Piriformis relief	Stretches piriformis, may help piriformis syndrome	🟡 Medium-High
Hip flexor lengthening	Back leg stretches hip flexors	🟡 Medium
Glute flexibility	Lengthens gluteus maximus and medius	🔴 High

Secondary Benefits

Improves squat depth by increasing hip external rotation
Reduces lower back pain from tight hips
Enhances hip internal rotation (via reciprocal inhibition)
Promotes hip joint health and longevity
Calming, meditative quality (yoga benefit)
Addresses asymmetry (common in athletes)

Population-Specific Benefits

Population	Specific Benefits
Runners	Addresses tight glutes and piriformis from running
Cyclists	Opens hips that are chronically flexed during cycling
Desk workers	Reverses hip flexor tightness and glute compression
Lifters	Improves squat depth and hip positioning
Yogis	Foundation for advanced hip openers
People with piriformis syndrome	May provide relief from sciatic nerve compression

Research-Backed Outcomes

Improved hip external rotation ROM by 15-20° with 6 weeks of practice
Reduced lower back pain in chronic sufferers (yoga studies)
Decreased piriformis-related sciatic symptoms
Enhanced hip joint capsule flexibility

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Forcing hips to floor	Excessive stress on knee or hip joint	Risk of injury, especially knee	Use block/bolster under elevated hip
Hips not squared forward	Rotated pelvis, uneven stretch	Reduces effectiveness, stresses SI joint	Actively work to square hips
Knee torque	Front knee twisting or stressed	Knee pain, potential ligament stress	Adjust shin angle, reduce depth
Collapsing on front hip	Dumping weight onto front hip	Compresses joint, less effective	Engage core, distribute weight evenly
Holding breath	Tension prevents deepening	Limits stretch effectiveness	Breathe deeply and continuously
Back foot flexed	Dorsiflexed back foot	Reduces hip flexor stretch	Keep back foot relaxed, top down

Most Common Error

Forcing hips to the floor when they don't naturally reach — this is how people hurt their knees in pigeon pose. If there's a gap between your hip and floor, fill it with support (block, bolster, blankets). Over time, the gap will reduce. Forcing it risks injury.

Self-Check Checklist

Front knee has no pain (feeling is in glute/hip, not knee)
Hips are squared forward (both hip points facing front)
Support under front hip if it doesn't reach floor
Back leg straight behind (not angled out to side)
Breathing deeply and continuously
Feel stretch in front glute/outer hip, possibly back hip flexor
No SI joint or lower back pain
Position is intense but sustainable

🔀 Variations

By Intensity

Easiest: Reclined Pigeon
Standard: Sleeping Pigeon
Active: Upright Pigeon
Advanced: King Pigeon

Supine variation:

Component	Description
Setup	Lying on back, one ankle on opposite knee
Intensity	Light-moderate, very safe
Best For	Beginners, knee issues, gentle practice
Also called	"Figure-4 Stretch" or "Thread the Needle"

Component	Description
Setup	Front shin on floor, folded forward
Intensity	Moderate-high
Best For	Standard practice, deep stretching
Hold time	60-120 seconds

Component	Description
Setup	Front leg bent, torso upright or slightly arched back
Intensity	Moderate, more active
Best For	Warm-up, active mobility work
Hold time	30-60 seconds

Backbend variation:

Component	Description
Setup	Back foot pulled toward head, backbend
Intensity	Very high, combines hip opening with deep backbend
Best For	Advanced yogis, maximum intensity
Prerequisites	Comfortable in standard pigeon + backbending ability

Shin Angle Variations

Angle	Knee Position	Intensity	When to Use
Parallel	Foot near opposite hip	Lower	Tight hips, beginners
45° angle	Standard diagonal	Moderate	Most people
90° perpendicular	Shin parallel to mat edge	Highest	Advanced mobility

Support Variations

Variation	Setup	Best For
Block under hip	Yoga block under elevated front hip	When hip doesn't reach floor
Bolster under torso	Bolster supports folded torso	Restorative, very relaxing
Blankets stacked	Multiple blankets for custom height	Adjustable support
No support	Hip reaches floor naturally	Advanced hip mobility

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Side	Hold Time	Frequency
Warm-up	1	1-2	30-45s (upright)	Before lower body
Mobility	1-2	2-3	60-90s (fold)	Daily
Deep stretch	1-2	1-2	90-180s	3-5x/week
Restorative	1	1	3-5 minutes	As needed

Workout Placement

Program Type	Placement	Rationale
Lower body training	After main work, cool-down	Restores hip mobility post-workout
Yoga practice	Mid-to-late sequence	Classic hip opener placement
Running	Post-run	Addresses glute and piriformis tightness
Daily routine	Evening or before bed	Relaxing, promotes recovery
Mobility-focused	Dedicated session	Hold for longer durations

Sample Weekly Integration

Athlete/Lifter
Runner
Desk Worker

Lower body emphasis:

Day	Context	Version	Hold
Mon	Post-squat workout	Forward fold	90s
Wed	Standalone mobility	Forward fold	120s
Fri	Post-deadlift	Forward fold	90s
Sun	Active recovery	Upright, then fold	60s + 60s

Day	Context	Version	Hold
Post-run (3-4x/week)	Cool-down	Forward fold	90s
Rest days	Standalone	Deep fold	120-180s

Day	Context	Version	Hold
Daily	Morning or evening	Forward fold	90-120s
Midday (optional)	Break time	Upright	45s

Frequency Guidelines

Goal	Frequency	Volume Per Session
Maintenance	3x/week	1-2 reps, 60s holds
Improvement	Daily	2-3 reps, 90-120s holds
Therapeutic (piriformis)	2x daily	2 reps, 90-120s holds

Programming Note

Pigeon pose is excellent for evening practice — it has a calming, parasympathetic effect that promotes relaxation and recovery. Consider making it part of a bedtime routine.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Figure-4 Stretch	Can't kneel, knee pain, beginner	Internal
Thread the Needle	Supine version, very gentle	Internal
Seated Piriformis Stretch	Chair-based, accessible anywhere	N/A
Reclined Pigeon	Lying version, most accessible	N/A

Progressions (Harder)

Exercise	When Ready	Link
King Pigeon	Comfortable 90s+ in standard pigeon	N/A
90-90 Hip Stretch	Want different angle, both legs involved	N/A
Pigeon + Side Bend	Add lateral component	N/A
One-Legged King Pigeon	Advanced backbend variation	N/A

Alternatives (Similar Goal, Different Movement)

Hip External Rotation
Glute Stretches
Hip Flexor Component

Alternative	Position	Intensity
Figure-4 Stretch	Supine	Light-Moderate
90-90 Hip Stretch	Seated	Moderate
Seated Piriformis Stretch	Seated	Light

Alternative	Position	Focus
Pigeon Pose	Prone	Glutes + rotators
Figure-4	Supine	Glutes, safer
Glute Stretch Supine	Supine	Pure glute

Alternative	Back Leg Focus	Intensity
Kneeling Hip Flexor	Pure hip flexor	Moderate
Couch Stretch	Intense hip flexor	High
Pigeon Pose	Hip flexor + rotation	Moderate

Decision Tree: Which Hip Opener?

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee issues	Front knee torque and pressure	Use Figure-4 instead, or very small shin angle
Hip impingement	Extreme hip flexion and rotation	Reduce depth, use support
SI joint dysfunction	Asymmetric hip position	Use symmetrical stretches instead
Lower back pain	Forward fold may aggravate	Stay upright or use heavy support
Piriformis syndrome (acute)	May be too intense initially	Start with Figure-4, progress slowly

Absolute Contraindications

Acute knee injury (meniscus tear, ligament sprain)
Recent hip surgery (follow PT protocol)
Severe sacroiliac joint dysfunction
Acute hip impingement with sharp pain
Cannot get to floor safely

Safe Practice Guidelines

Guideline	Rationale
Always use support if hip doesn't reach floor	Prevents knee torque and joint stress
Never force into position	Tissue needs time to adapt
Exit immediately if knee hurts	Knee pain is a warning sign
Square hips before deepening	Protects SI joint and ensures even stretch
Progress shin angle gradually	Larger angle = more intensity
Use props liberally	Not a sign of weakness, it's smart practice

Normal vs. Concerning Sensations

Normal	Concerning
Stretch in outer hip and glute	Sharp knee pain
Mild piriformis sensation	Severe pinching in front hip
Stretch in back hip flexor	SI joint pain (lower back/sacrum)
"Intense but tolerable" feeling	Shooting pain down leg (sciatic)
Feeling of opening in hip	Numbness or tingling

Knee Safety

The front knee is vulnerable in pigeon pose. Here's how to protect it:

Pain location matters: Stretch in hip/glute = good. Pain IN knee joint = bad
Adjust shin angle: If knee hurts, make shin more parallel to body
Flex the foot: Dorsiflexing the front foot can protect knee
Don't force rotation: Let the knee find its natural angle
Use Figure-4 if needed: No shame in using supine version

Special Note on Piriformis Syndrome

If you have piriformis syndrome (sciatica-like symptoms from piriformis compression), pigeon pose can be therapeutic BUT start gently. Use Figure-4 stretch first, then progress to very supported pigeon. Avoid aggravating the condition with excessive intensity.

🦴 Joints Involved

Joint	Action	ROM Required	Mobility Demand
Hip (front leg)	Flexion + external rotation	90°+ flexion, 30-40° ER	🔴 Very High
Hip (back leg)	Extension	10-15° extension	🟡 Moderate
Knee (front)	Flexion	90-120°	🟡 Moderate

Hip Joint Mechanics

Front leg position creates unique demand:

Combined hip flexion AND external rotation
This position stretches the posterior hip capsule
Targets all six deep external rotators
Stretches gluteal muscles in lengthened position

Why this position is special: Most stretches work in a single plane. Pigeon pose combines sagittal (flexion) and transverse (rotation) plane movements, creating a comprehensive hip opener that's hard to replicate.

Functional Benefits by Activity

Activity	How Pigeon Helps
Squatting	Improves external rotation for deep squat
Running	Reduces glute and piriformis tension
Sitting	Counteracts chronic hip flexion
Yoga	Foundation for advanced hip openers
Deadlifting	Better hip hinge via improved hip mobility
Olympic lifting	Improves receiving positions (rotation)

The Deep Six External Rotators

Pigeon pose is one of the few stretches that effectively targets all six:

Piriformis — most commonly known, can compress sciatic nerve
Superior gemellus — assists piriformis
Obturator internus — powerful external rotator
Inferior gemellus — works with superior gemellus
Obturator externus — deepest external rotator
Quadratus femoris — square-shaped, inferior to others

These muscles are difficult to isolate but crucial for hip health and function.

❓ Common Questions

My hip doesn't reach the floor — am I doing it wrong?

No! Most people's hips don't reach the floor in pigeon pose, especially when starting. This is completely normal. Use a yoga block, bolster, or folded blankets under the elevated hip. Over weeks and months, the gap will gradually reduce. Forcing your hip to the floor risks knee injury.

I feel this in my knee, not my hip — what should I do?

Exit immediately and adjust. Knee pain means your setup needs modification. Try: (1) Smaller shin angle (foot closer to opposite hip), (2) Block under front hip for support, (3) Flex the front foot, or (4) Switch to Figure-4 stretch instead. You should feel this in your glute and outer hip, NOT your knee.

Should I do upright or folded forward version?

Both have value. Upright pigeon is more active, better for warm-ups and pre-workout. Folded-forward (sleeping pigeon) is passive and deeper, better for cool-downs and dedicated mobility work. Many people do upright first (30-45s), then fold forward (60-90s) for a comprehensive approach.

How long should I hold pigeon pose?

Depends on context. Quick warm-up: 30-45s. Standard mobility work: 60-90s. Deep stretching: 90-120s. Restorative/yin yoga: 3-5 minutes. Research suggests 30+ seconds is needed for tissue lengthening, but longer holds (60-120s) are common and effective in pigeon.

One side is WAY tighter than the other — is that normal?

Extremely common. Most people have significant hip asymmetry. Continue practicing both sides equally (or add extra volume to tighter side). The dominant-side hip is often tighter in athletes. Asymmetry will reduce over time but may never fully disappear.

Can pigeon pose help my sciatica/piriformis syndrome?

It may help, but be careful. Piriformis syndrome involves the piriformis muscle compressing the sciatic nerve. Gentle stretching can provide relief, but excessive intensity can aggravate it. Start with Figure-4 stretch supine, then progress gradually to supported pigeon. If symptoms worsen, stop and consult a healthcare provider.

Why do I feel emotional or like crying in pigeon pose?

This is surprisingly common and well-documented in yoga circles. The hips are theorized to "store tension" (though the mechanism isn't fully understood). Intense hip opening can trigger emotional release. This is normal — breathe through it, and know you're not alone in this experience.

📚 Sources

Stretching & Mobility Research:

Hip external rotator anatomy and stretching protocols — Tier A
Static stretching hold times and effectiveness — Tier A
Hip mobility and squat performance — Tier A

Piriformis Syndrome:

Piriformis syndrome diagnosis and treatment (Tonley et al.) — Tier B
Stretching for sciatic nerve compression — Tier B
Piriformis anatomy and sciatic nerve relationship — Tier A

Yoga Research:

Yoga for hip mobility and flexibility — Tier B
Pigeon pose biomechanics — Tier C (limited research)
Yoga for lower back pain — Tier A

Functional Anatomy:

Deep six external rotators: function and clinical significance — Tier A
Hip joint capsule and ROM limitations — Tier A
Asymmetric stretching and bilateral balance — Tier B

Programming:

Optimal stretching protocols (ACSM, NSCA) — Tier A
Flexibility training frequency and adaptation — Tier A
Yin yoga and long-hold stretching protocols — Tier B

For Mo

When to recommend this exercise:

User mentions tight hips, especially glutes or outer hips
User has piriformis syndrome or sciatica-like symptoms (start gentle)
User wants to improve squat depth (external rotation component)
User is a runner with tight glutes
User sits extensively and has hip tightness
User practices yoga and wants hip mobility
User mentions hip asymmetry or imbalance

Who should NOT do this exercise:

Acute knee injury or chronic knee pain → Use Figure-4 instead
Severe hip impingement → May aggravate condition
SI joint dysfunction → Asymmetric position may worsen it
Cannot get to floor safely → Use supine Figure-4
Acute piriformis syndrome (very painful) → Start with gentler stretches

Key coaching cues to emphasize:

"Your hip probably won't touch the floor — use a block or support"
"Square your hips forward like headlights pointing straight ahead"
"If you feel pain in your knee, stop and adjust — it should be in your hip/glute"
"Smaller shin angle = easier, larger angle = harder"
"Breathe deeply and relax with each exhale"
"This can feel emotional sometimes — that's normal and okay"

Common issues to watch for in user feedback:

"My knee hurts" → Adjust shin angle smaller, use support, or switch to Figure-4
"I don't feel much" → Likely need larger shin angle or better hip squaring
"One side way tighter" → Very common, continue equal practice
"I feel this in my lower back" → Hips not squared, or may need to stay more upright
"I can't get into position" → Start with Figure-4 supine, progress over time
"Is it normal to feel emotional?" → Yes! Very common in deep hip openers

Programming guidance:

Pair with: Figure-4 stretch, hip flexor stretches, lower body training
Timing: Best post-workout or evening (calming effect)
Typical frequency: Daily or 4-6x/week for improvement
Volume: 1-2 reps per side, 60-120s holds
Progression: Start with support, gradually reduce over weeks

Progression signals:

Ready to progress when: Comfortable 90s holds with good depth
Progress to: Larger shin angle, less support, King Pigeon (advanced)
Regress if: Knee pain, hip pain, cannot maintain position safely

Integration with other exercises:

Excellent after: Squats, deadlifts, running, leg day
Pair with: Other hip openers (Figure-4, 90-90), hip flexor stretches
Complements: Lower body training by improving hip rotation
Sequence: Often followed by counter-pose (child's pose, downward dog)

Red flags requiring medical clearance:

Sharp hip pain or pinching → Possible impingement or labral tear
Severe sciatic pain that worsens → Possible disc herniation
SI joint pain that persists → Possible SI dysfunction
Knee pain that doesn't resolve with modification → Possible meniscus or ligament issue

Expected timeline for improvement:

Week 1-2: Position becomes more familiar, slightly easier
Week 3-4: Noticeable improvement, can hold longer
Week 6-8: Significant progress, may reduce support needed
Week 12+: Hip may approach floor, ready for larger shin angles

Special considerations for piriformis syndrome:

Start very gently — use Figure-4 first
Progress to supported pigeon only when Figure-4 is comfortable
Avoid aggravating symptoms — back off if sharp pain or numbness occurs
May need medical clearance if symptoms are severe
Can be therapeutic long-term but acute flare-ups need caution

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

Shin Angle Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo & Hold Times​

💪 Muscles Worked​

Activation Overview​

Front Leg: Primary Muscles Stretched​

Back Leg: Secondary Muscles Stretched​

Why Pigeon Pose Is Unique​

🎁 Benefits​

Primary Benefits​

Secondary Benefits​

Population-Specific Benefits​

Research-Backed Outcomes​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Intensity​

Shin Angle Variations​

Support Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Sample Weekly Integration​

Frequency Guidelines​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Similar Goal, Different Movement)​

Decision Tree: Which Hip Opener?​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Practice Guidelines​

Normal vs. Concerning Sensations​

Knee Safety​

🦴 Joints Involved​

Hip Joint Mechanics​

Functional Benefits by Activity​

The Deep Six External Rotators​

❓ Common Questions​

📚 Sources​