Pigeon Hip Stretch

Description

The pigeon hip stretch (Pigeon Pose) is a deep hip-opening yoga pose where one leg is folded in front with the knee bent and the other leg extends straight behind. It stretches the piriformis, gluteus maximus, and external rotators of the front leg while stretching the hip flexor of the back leg. It is one of the deepest and most effective hip stretches.

Muscle Group

Glutes, Hips, Stretching, Yoga

Equipment Required

Bodyweight

Pigeon Hip Stretch Instructions

Start in a tabletop (hands and knees) or downward-facing dog position.
Bring your right knee forward and place it on the floor behind your right wrist. Your right shin angles toward your left hip (beginners) or is parallel to the front of the mat (advanced).
Extend your left leg straight behind you with the top of the left foot on the floor.
Square your hips toward the front of the mat as much as possible.
Walk your hands forward and lower your torso over your right leg for a deeper stretch. Rest your forehead on the floor or on your stacked hands.
Feel the deep stretch in your right glute and outer hip. You should also feel a stretch in your left hip flexor.
Hold for 30 to 90 seconds. Breathe deeply and let gravity deepen the stretch.
Press back up to tabletop and repeat on the other side.