Pigeon Pose

Difficulty

Intermediate

Position

Floor

Type

Static stretching, Yoga

Sides

Both sides

Hold time

60–240 s per set in our routines

How to do the Pigeon Pose

1. From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
2. Slide the back leg straight behind you as you square your hips toward the floor.
3. Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.

Tips

• Keep hips level rather than collapsing to one side.

Adjustments

• Place a folded blanket or block under the bent-leg hip for support.
• Stay upright with hands on the floor if folding forward feels too intense.

All exercises