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How to do Pigeon Pose

10.29.15

Pigeon Pose is one of those yoga poses that everyone loves. It’s a fantastic hip opener, which is one reason why many runners say it’s their favorite yoga pose. One of the keys to getting the most out of your Pigeon Pose is to make sure that you have good alignment and good form.  If you haven’t thought much about how you set up your Pigeon Pose, or if you just need a refresher, this step-by-step guide is for you!

A step-by-step guide for how to practice Pigeon Pose.

DISCLAIMER: I am a yoga teacher, but I’m not your yoga teacher. If you have questions about how to set up a pose, it’s best to chat with someone in person who can check your form to make sure you’re performing the pose correctly. If you have pain while trying to practice a pose, especially in the joints, stop and ask a yoga teacher to show you how to modify the pose for your body.

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Reclining Pigeon

I can’t emphasize this enough: modify the pose so it feels right in your body. If your hips are really tight, Half Pigeon probably isn’t the best place to start. If you try Half Pigeon and you feel like you’re struggling to get into the pose because your hips are too tight, start with Reclining Pigeon. You can find lovely opening with this pose without forcing yourself into the pose.

How to do pigeon pose: reclining pigeon

To come into Reclining Pigeon, sometimes also called Figure Four Pose or Thread the Needle Pose, begin by lying on your back. Bend your right knee and bring your right ankle to your left thigh, just above the knee. Flex both feet. Reach your right arm through the window between your legs as your left arm reaches around the outside of your left thigh. Grab your left thigh or shin and pull your legs toward you. To intensify, pull your legs closer to your body, or use your right elbow to press your right knee back. Hold on this side for at least a few breaths, even up to a few minutes, then switch sides.

Think you know how to do Pigeon Pose? Make sure you’re doing it right!

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Half Pigeon

This version of Pigeon Pose is wonderful because it allows you to relax and surrender into the pose. I prefer to come into Half Pigeon from Downward Facing Dog.

three legged dog

Starting in Down Dog, sweep your right leg up for Three Legged Dog, then sweep the leg forward to the top of your mat. Bring your right shin forward, working toward getting your shin parallel to the front of your mat. If you’re tight, you’ll need to keep your foot a little closer to your left hip. Start to straighten your left leg behind you.

How to do pigeon pose.

Look over your right shoulder at your left leg. Looking over the right shoulder helps to square your hips, pulling your left hip up in line with the right. Make sure your left leg is straight and comes out directly behind you. Also take a look at your foot, which should also be straight behind you, not be curving in toward your midline.

How to do pigeon pose: half pigeon with a block.

On an inhale, press your fingertips into your mat as you lengthen your spine. If you feel a nice opening in your hips, stay here with your torso lifted. You also always have an option to bring a block under your right hip for extra support.

How to do Half Pigeon Pose

If you feel you need to go a little deeper, first bring your forearms to a block or to your mat in front of you, leading with your heart. Think about keeping a flat back and bringing your breastbone down toward the mat. You can intensify even more by bringing your forehead to a block or to the mat.

Take deep inhales and exhales, keeping your mental focus on your breath. If you’re feeling a lot of tension rise up from your hip, use a forceful exhale with an open mouth to help release that tension. To start, hold the pose for five breaths, increasing how long you hold the pose based on what your body tells you it needs. I like to hold this pose on one side of my body for at least two minutes when I really need a release, sometimes three. Be sure to hold the pose with your left leg forward for an equal amount of time, recognizing that your pose may look a little different on the left side because often one side of the body is tighter than the other.

 

Any questions about pigeon pose?
Let me know in the comments!
Or, tell me about how much you love pigeon pose!

 

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Comments

  1. Jess @ run pink! says

    10.29.15 at 1:18 PM

    Thank you for sharing this post! I forget to lead with my heart and focus on breathe because I’m usually in a hurry. But yoga mustn’t be rushed. 😉 this is indeed one of my favorite poses!!

    • Beth @ Sublimely Fit says

      11.02.15 at 6:26 PM

      And the opening is so much better when you’re able to take a moment to set things up properly. Hope one or two of these tips help you find a better stretch! 🙂

  2. Susie @ Suzlyfe says

    10.29.15 at 3:26 PM

    Pigeon pose is everything. Everything. I love it THIS MUCHHHHHHH

    • Beth @ Sublimely Fit says

      11.02.15 at 6:24 PM

      Me too. Thiiiiiiiiiiiiis much.

  3. Heather @ FITaspire says

    10.29.15 at 3:46 PM

    I’ve never tried reclining pigeon, but it looks like a great stretch. Great explanations – thank you for this!

    • Beth @ Sublimely Fit says

      11.02.15 at 6:24 PM

      It’s a really good one! I really love it for folks who struggle to get into pigeon pose–it’s easier to find the right amount of stretch and not go too deep. Have a great week, Heather!

  4. Cassi says

    10.29.15 at 5:18 PM

    Pigeon pose is painfully good for you! Favorite position when my hips are wonky.

    • Beth @ Sublimely Fit says

      11.02.15 at 6:23 PM

      Yes, me too! Nothing opens things up like pigeon.

  5. Wendy@Taking the Long Way Home says

    10.29.15 at 5:44 PM

    My instructor had us do reclining pigeon with our back foot against the wall–that was a different variation! And I like standing pigeon too (figure 4 pose)!

    Thanks for the refresher! I do love pigeon in all forms!

    • Beth @ Sublimely Fit says

      11.02.15 at 6:22 PM

      Yes, I love that one! It’s one of my favorite restorative poses, especially for folks who are too tight to do half pigeon. It’s so nice to have the wall to help you hold the pose so you don’t have to actively pull the legs in.

  6. Kristen says

    10.30.15 at 1:27 AM

    Pigeon is my favorite! I also like to do it for 3 minutes on each side, especially after a tough run. My hips are so tight and this really helps. Thanks for the tips!

    • Beth @ Sublimely Fit says

      11.02.15 at 6:14 PM

      Yes, me too! I sat in pigeon for what seemed like forever on the ground after my last race in the middle of the post-race area. I probably looked like a crazy person, but totally worth it. 🙂

Trackbacks

  1. Workout Wednesday: Sweatpants Ed#2 Stability Work for Runners or Anyone Who Wants a Nice Butt | Run Pink Jess says:
    11.18.15 at 9:48 AM

    […] Pigeon pose (Keep hips aligned!) […]

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Hi, I'm Dr. Beth Brombosz! I'm a yoga teacher, running coach, and writer living in Oklahoma. I would love to help you create a healthier, more satisfying life. Join me on the journey!

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Sublimely Fit is a personal blog and all opinions are my own. I am not a medical professional. Please follow the advice of your doctor first and foremost. Although my intent is to do no harm, if you are injured following my opinion or something you have read here, I am not responsible. I am not responsible for comments written by others. Disrespectful or profane comments may be deleted. Privacy: I will never sell your email address or other information. Click here for the full privacy policy.

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