Pigeon, often called half pigeon, is the hip opener where one shin crosses in front of you and the other leg extends back. It stretches the outer hip and glute of the front leg and the front of the back hip.
How to do Pigeon
- From Downward Dog, bring one knee toward the wrist on the same side.
- Bring that foot toward the opposite wrist and set your shin down.
- Extend your back leg straight behind you.
- Lengthen up through the crown of your head as you breathe in.
- Fold forward over your front shin if that feels good.
Common mistakes
- Rolling onto the hip of the bent leg and leaning to one side.
- Forcing the front shin parallel to the front of the mat.
Make it easier
- Slide a block or folded blanket under the hip of your front leg.
- Take Reclined Pigeon on your back instead.
Erin's full guide: Pigeon Pose, Done Safely: Props and Easier Options
Practice Pigeon in a free class
102 of Erin's classes include Pigeon. These are the most practiced. The time shows where it comes up.
60 Minute Deep Stretch Yoga Class
15 Min Post Workout Deep Stretch Yoga Class
Invigorating Morning Flow Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
45 Minute Deep Stretch Yoga Class
Deep Stretch Yoga Class: Hamstrings & Hips
Yin Inspired Deep Stretch Yoga Class
Morning Boost Yoga Class
Flow & Stretch Yoga Class
Hips & Low Back Stretch Yoga Class
Advanced Hold & Flow Yoga Class
Happy Hips & Happy Heart Yoga ClassPigeon: common questions
How do you do Pigeon?
From Downward Dog, bring one knee toward the wrist on the same side. Bring that foot toward the opposite wrist and set your shin down. Extend your back leg straight behind you. Lengthen up through the crown of your head as you breathe in.
Is there an easier version of Pigeon?
Yes. Slide a block or folded blanket under the hip of your front leg. Take Reclined Pigeon on your back instead.
What are the most common Pigeon mistakes?
Rolling onto the hip of the bent leg and leaning to one side. Forcing the front shin parallel to the front of the mat.
Where can I practice Pigeon in a free class?
102 free Five Parks Yoga classes include Pigeon. The most practiced is 60 Minute Deep Stretch Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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