Stretching
Pigeon Pose
A deep restorative stretch designed to release tension in the hips and glutes while improving lower body mobility.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands placed directly under your shoulders.
Bring your right knee forward and place it on the floor behind your right wrist, angling your right foot toward your left hip.
Slide your left leg straight back so that your thigh and the top of your foot are resting on the mat.
Keep your hips square to the front and slowly lower your torso toward the ground, resting on your forearms or a block if needed.
Hold the position for 30 to 60 seconds while maintaining deep, controlled breathing.
Push through your hands to lift your chest, tuck your back toes, and return to the starting plank position to switch sides.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sickling the back foot rather than keeping it pointed straight back.
- Collapsing onto the hip of the lead leg instead of keeping the pelvis square.
- Rounding the upper back excessively when lowering the torso.
- Allowing the knee to experience sharp pain instead of adjusting the foot angle.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.