Pigeon Pose

Pigeon Pose is widely considered yoga's most effective hip opener. In the classic version, one leg is bent in front (external rotation of the hip) while the other extends behind. The intensity of the hip stretch makes it simultaneously one of the most sought-after and most challenging poses in yoga.

Setting Up

From Downward Dog or Plank, bring one knee forward and place it behind the wrist. The front shin may be perpendicular to the body (shin parallel to the top of the mat — more intense) or angled more acutely (easier). The back leg extends straight behind.

Lower the hips toward the mat. Many practitioners need a block or folded blanket under the front hip to keep the pelvis level rather than tilting to one side. Walk hands forward and lower the torso over the front leg for a deeper stretch.

What It Stretches

• Piriformis and deep external rotators: The main target — the muscles responsible for external hip rotation
• Hip flexors (rear leg): The extended rear leg stretches the hip flexors passively
• Glutes: Secondary stretch in the bent-leg hip

Yin Pigeon

Holding Pigeon Pose for 3-5 minutes (Yin Yoga approach) allows the deep connective tissue around the hip joint to release. This longer hold is where the most significant change occurs for many practitioners.

Common Mistake

Forcing the front shin parallel before the hip flexors and external rotators are ready. This creates torque at the knee rather than sensation in the hip. Always prioritize protecting the knee over achieving a particular shin angle.

Mat Needs

The front knee and ankle press into the mat for extended holds. Thick cushioning (5-6mm) or an extra folded blanket under the knee prevents discomfort that becomes distracting during long holds.