Pigeon Stretch: Benefits, Alignment, and Tips

Pigeon Stretch is a deep hip opener that shows up in many styles of yoga. It's an especially soothing passive stretch in yin practice, allowing the bodyweight to deeply open the hips as you soften into the stretch.

We’ll break down how to practice Pigeon safely, why it’s so effective, and how to modify it for your body.

What Is Pigeon Stretch?

Pigeon stretch is a forward-folding hip opener where one leg bends in front of you while the other stretches straight back. It targets the outer hip and glutes of the front leg and the hip flexors and quadriceps of the back leg - areas where many of us store tension from sitting, standing, or stress.

Benefits of Pigeon Stretch

Opens the Outer Hips and Glutes

Deep hip opening and stretch of the outer glute muscles of the front leg.

Releases Hip Flexors

Stretch of the hip flexors and quads of the back leg, when the torso is kept upright in the pose.

How to Practice Pigeon Stretch Step-by-Step

1. Start in Downward-Facing Dog

Push the hips up and back, lengthen your spine, and warm up the legs.

2. Bring Your Right Shin Forward

Slide your right knee toward your right wrist. Place your right shin on the mat behind your wrists. Depending on how open your hips are, your right foot can be closer to the pelvis for comfort. It is not necessary to force your right shin parallel to the front of the mat.

4. Extend the Back Leg

Drop the left knee, point the left toes and slide the left leg straight back behind you, lowering the hips down to the mat. Square the hips towards the mat and ensure weight is equally distributed on both hips. If the right hip lifts off the mat, place a block under the right thigh for support.

5. Keep the Torso Upright to Stretch Hip Flexors

Start by keeping the torso upright and walking your hands closer to the body to push the torso higher. Engage the core and avoid arching the lower back too much. You will feel a deep stretch on the hip flexors of the back leg. Spend a few breaths here to stretch out the hip flexors.

6. Fold Forward

On the exhale, fold forward with control. Depending on your comfort level, you may remain on your forearms, place the forearms on blocks or rest the head on the mat or on blocks. You'll feel a deep stretch on the glues and opening of the hips of the front leg here. Stay here for 1-3 minutes.

7. Switch sides

Come back up to your palms and tuck your back toes. Press into the palms to lift the hips off the mat and step the right leg back to Downward Dog. Repeat on the other side.

When to Avoid or Modify Pigeon Stretch

You may want to skip or modify Pigeon if you have:

• Active knee injuries

• Active hip injuries

• Sciatic nerve pain during the pose

As always, listen to your body and practice mindfully.

Pigeon Stretch can be a profound release for both the body and mind when practiced with awareness. Try it and enjoy!