Pigeon Hip Stretch

Pigeon Hip Stretch


The Pigeon Hip Stretch is a yoga pose that involves bringing one leg forward and bending it at a 90-degree angle, while extending the other leg behind you. This stretch helps to open up the hips and increase flexibility in the lower body.

Equipment Required

Pigeon Hip Stretch Instructions

  1. Start in a tabletop position with your hands and knees on the ground.
  2. Bring your right knee forward and place it behind your right wrist.
  3. Extend your left leg behind you, keeping your hips square to the ground.
  4. Slowly lower your body down to the ground, resting on your forearms or forehead.
  5. Hold the stretch for 30 seconds to 2 minutes, breathing deeply.
  6. Slowly come out of the stretch by pushing yourself back up to tabletop position.
  7. Repeat on the other side.

Pigeon Hip Stretch Form & Visual

Pigeon Hip Stretch

Pigeon Hip Stretch Benefits

  • Increases flexibility and range of motion in the hips
  • Relieves tension and tightness in the hip muscles
  • Improves posture and alignment of the pelvis
  • Can help alleviate lower back pain
  • May improve athletic performance in activities that require hip mobility, such as running or dancing

Pigeon Hip Stretch Muscles Worked

  • Glutes
  • Hamstrings
  • Hip flexors
  • Lower back

Pigeon Hip Stretch Variations & Alternatives

  • Modified Pigeon Hip Stretch
  • Standing Pigeon Hip Stretch
  • Seated Pigeon Hip Stretch
  • Supine Pigeon Hip Stretch
  • Thread the Needle Hip Stretch