Pigeon Stretch

oec:pigeon-stretch

A floor-based hip stretch targeting the glutes, deep hip external rotators, and the trailing hip flexors.

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Also called: Pigeon Pose, Sleeping Pigeon Stretch, Eka Pada Rajakapotasana

How to do it

Begin on all fours on a comfortable mat.
Slide one knee forward toward the wrist on the same side, placing the shin on the floor angled diagonally under your torso.
Extend the opposite leg straight back behind you with the top of the foot flat on the floor.

Square your hips toward the floor so your weight is centered rather than falling to the side of the bent leg.
Lower your pelvis toward the floor until you feel a deep stretch in the outer hip and glute of the front leg.
Walk your hands forward and lower down onto your forearms or fold your torso over the front shin to deepen the stretch.
Hold the position for the target duration while relaxing into the stretch.
Press through your hands to lift your torso, step the front leg back, and switch sides.

Take slow, deep diaphragmatic breaths, consciously releasing tension and sinking deeper into the hip on every exhale.

Collapsing onto the hip of the front leg: Keep your pelvis level and square to the floor; place a yoga block or rolled towel under the front glute if needed for support.
Twisting the front knee instead of moving through the hip: Bring the front foot closer to your groin to decrease torque at the knee joint.
Rounding aggressively through the lower back: Maintain length in the spine and hinge from the hip rather than slouching forward.

Avoid pushing into sharp knee pain; the stretch should be felt in the hip and glute, not the knee joint.

This record: CC-BY-SA-4.0.