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How to Do the Pigeon Pose

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Watch more How to Do Yoga Poses videos: http://www.howcast.com/videos/247-How-to-Do-the-Pigeon-Pose

This is a great beginner pose that helps stretch the hips and legs — which feels especially good if you’ve been “couped up” all day.

Step 1: Expand chest
Inhale and expand your chest, gazing upward.

Did You Know?
This pose helps to stretch the piriformis muscle, which is helpful in relieving sciatic nerve pain.

Step 2: Repeat to other side
When you are ready, repeat to the other side, bending your left leg and extending your right.

Step 3: Release pose
Release the pose by inhaling and raising your head and chest up, while bringing your back leg forward and your front leg back, returning to an all-fours position.

Step 4: Hold pose
Hold the pose for as long as it’s comfortable, breathing easily.

Step 5: Start from all-fours
Start from all-fours with your knees directly below your hips, and your hands directly below of your shoulders, fingers spread.

Tip
If your right hip is coming off the ground, put a block or folded blanket beneath for added support.

Step 6: Lower chest & head
Exhale and slowly lower your chest and head toward the floor.

Step 7: Extend left leg
Extend your left leg straight back behind you, toes tucked under. Keep your hips square and facing forward.

Step 8: Slide right knee
Bend your right knee and slide it forward to a position between your hands. Your right heel should be just under your left hip.

22 Replies to “How to Do the Pigeon Pose”

  1. Perhaps his "touch" was meant to cue the client, or bring our attention to certain areas of the client's body as the stretch is done, and/or to show what an instructor might do for a client who does need the cuing and guidance… "Touch" does not have to be viewed from a negative point of view. Adding manual therapy touch to movement therapy can be very helpful (of course, with the client's verbal permission). Over all, a very clear and helpful video.

  6. I do this daily for rehab & your instruction just showed how to do this putting your knees at great risk????????

  10. Haha. I'm showing this one to my hubby, he can be my yoga spotter (and he's great at yoga, so there's that).

  16. I'm surprised that this guy managed to keep his eyes somewhere else while his hands were wandering.

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