HIP FLEXOR

Pigeon Pose

Pigeon Pose for Total Hip Release

The Pigeon Pose is yoga’s secret weapon for melting away hip tension and boosting flexibility. This powerful stretch primarily targets your hip rotators, glutes, and lower back the areas that get cranky from sitting all day or intense workouts. Imagine it as a “reset button” for your lower body, releasing stored tension while improving your range of motion. Whether you’re a runner, desk worker, or just seeking deeper relaxation, mastering this pose will transform how your body feels and moves.

💪 Key Benefits

✅ Deep Hip Opening – Releases tight glutes and hip flexors for greater flexibility

✅ Improves Posture – Counters the effects of prolonged sitting by opening the pelvis

✅ Relieves Lower Back Tension – Eases pressure on the spine

✅ Enhances Athletic Performance – Better hip mobility = more powerful movements 🏃‍♀️

✅ Calms the Mind – Combines stretching with mindful breathing for stress relief

Pigeon Pose

Pigeon Pose Stretch

How To Do Pigeon Yoga Pose 🧘‍♂️

1️⃣Start in Tabletop

 Begin on hands and knees

2️⃣Slide Right Knee Forward

Place it behind your right wrist, foot angled left

3️⃣ Extend Left Leg Back

Keep your hips square to the front

4️⃣ Lower Toward Forearms

Walk hands forward as you exhale

5️⃣ Hold for 5-10 Breaths

Relax into the stretch, then switch sides

🔥 Modifications:

  • Beginner: Use yoga blocks under the hips or stay upright
  • Advanced: Fold forward over extended leg for a deeper stretch

 📊 Quick Reference Table

Target Areas

Difficulty Level

Hip Rotators

Intermediate

Glutes

Intermediate to advanced

Lower Back

Advanced

⚠️Safety Check

🔹 Use Padding – Place a blanket under the knee if uncomfortable

🔹 Go Slow – Ease into the pose gradually

🔹 Protect Your Knees – Avoid sharp angles at the bent knee

🔹 Listen to Your Body – Discomfort is okay, pain is not

⚠️Common mistakes

🚫 Collapsing Hips – Keep both hips facing forward

🚫 Rushing the Pose – Let your body open gradually

🚫 Holding Your Breath – Deep breathing enhances the stretch

🚫 Overarching Back – Keep spine neutral

Quick Tip:

Make Pigeon Pose your go-to for hip flexibility, tension relief, and quiet moments of mindfulness. Your hips (and your sanity) will thank you! 🙏