What should I do if my hips don't reach the floor?

Place a yoga block, folded blanket, or foam roller under the hip of your bent leg for support. This helps maintain square hips and prevents straining the joint.

Is Pigeon Pose safe for people with knee issues?

If you feel sharp pain in the knee, try the 'Figure Four' stretch on your back instead. To protect the knee in the standard pose, keep your front foot flexed.

How deep should the front leg angle be?

While advanced practitioners aim for a shin parallel to the front of the mat, beginners should keep the foot closer to the groin to reduce joint pressure.

Pigeon Pose Guide: Master the Ultimate Hip Opener

Learn how to perform Pigeon Pose correctly to relieve tight glutes and hip flexors with our expert-led, step-by-step stretching guide.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hip Flexors
Piriformis
Lower Back

Related Guides

Chest Doorway Stretch — Stretching
Child's Pose — Stretching
Cross-Body Shoulder Stretch — Stretching

Glutes · Stretching