HIP FLEXOR
Hip Opening Pigeon Pose
Improve Flexibility Fast with Daily Pigeon Pose
If your hips feel as tight as a jar lid that won’t budge, this modified Pigeon Pose is your go-to fix! Designed to gently release tension in the hip flexors those hardworking muscles that get stiff from sitting all day this stretch is like a “reset button” for your lower body. Whether you’re a runner, desk worker, or yoga newbie, this pose helps improve mobility while calming the mind. Think of it as giving your hips a much-needed deep breath.
💪Key Benefits
➔ Relieves Hip Tightness: Perfect for counteracting the “office chair slump” or post-workout stiffness.
➔ Boosts Flexibility: Gradually opens the hips and improves range of motion for squats, lunges, and more.
➔ Eases Lower Back Tension: By loosening the hip flexors, it takes pressure off the spine.
➔ Mind-Body Connection: Encourages mindful breathing and relaxation (great for stress relief!).
Hip Opening Pigeon Pose
📋 How To Do Pigeon Pose in Yoga
Start in Tabletop Position
✔ Kneel on all fours (hands under shoulders, knees under hips).
Slide One Leg Forward
✔ Gently bring your right knee toward your right wrist, placing your shin diagonally (it doesn’t need to be perfectly parallel comfort first!).
Extend the Back Leg
✔ Slide your left leg straight back, keeping the hips squared (imagine balancing a tray on your pelvis).
Lower Slowly
✔ Walk your hands forward and lower your torso over your front leg. Rest on your forearms or forehead for a deeper stretch.
Breathe & Hold
✔ Stay for 5–10 breaths, then switch sides.
📊 Quick Reference Table
Muscles Worked | Difficulty Level |
Hip flexors, glutes, lower back | Beginner to Intermediate |
⚠️ Safety Check
✔ Skip if: You have knee or hip injuries (check with a physio first!).
✔ Avoid: Letting your hips collapse to one side—keep them level.
✔ Listen to your body: Discomfort is normal; sharp pain means ease off.
🚫 Common Mistakes (and How to Fix Them!)
🗼 Collapsing hips? Square ‘em like a picture frame!
🦵 Front knee screaming? Ease off—it’s a stretch, not a wrestling match!
🌬️ Forgetting to breathe? You’re not a deep-sea diver—inhale!
🦐 Hunching like a shrimp? Lengthen that spine, superstar!
Pro Tip
Pair this stretch with deep belly breaths like you’re blowing up a balloon to melt tension even faster. Your hips will thank you later! 🎈