Double Pigeon Pose

Double Pigeon Pose


This exercise involves sitting with both legs crossed in front of the body, with one ankle resting on top of the opposite knee. It is a yoga pose that helps to stretch the hips and lower back.

Muscle Group

Equipment Required

Double Pigeon Pose Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Bend your right knee and bring your right ankle to rest on your left thigh, just above the knee.
  3. Flex your right foot and press your right knee down towards the floor.
  4. Bend your left knee and bring your left ankle to rest on top of your right ankle.
  5. Flex your left foot and press your left knee down towards the floor.
  6. Place your hands on the floor behind you for support.
  7. Hold the pose for 30 seconds to 1 minute, then switch sides and repeat.

Double Pigeon Pose Form & Visual

Double Pigeon Pose

Double Pigeon Pose Benefits

  • Strengthens leg muscles
  • Improves balance and coordination
  • Increases hip mobility
  • Engages core muscles
  • Can be used as a warm-up or conditioning exercise

Double Pigeon Pose Muscles Worked

  • Glutes
  • Hamstrings
  • Hip flexors
  • Lower back

Double Pigeon Pose Variations & Alternatives

  • Half pigeon pose
  • King pigeon pose
  • Fire log pose
  • Seated pigeon pose
  • Thread the needle pose