Fitness
Pigeon Pose
Pigeon pose targets hip external rotators and glutes—front shin angled, back leg extended—with optional forward fold for deeper stretch. It addresses tightness from sitting and heavy squatting.
Pigeon pose targets hip external rotators and glutes—front shin angled, back leg extended—with optional forward fold for deeper stretch. It addresses tightness from sitting and heavy squatting.
Use a bolster under front hip if the pelvis tilts; figure-four on the back is a gentler substitute. Hold ninety seconds to two minutes per side after lower-body days.
Sharp knee pain means exit and try supine versions.
Common questions
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Is pigeon pose bad for knees?
Front knee torque bothers some people—elevate hip or choose figure-four supine to reduce twist.
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When should I avoid pigeon?
Skip acute hip or knee flare-ups; use gentle ROM drills until pain-free loading returns.
Related terms
Put Pigeon Pose into practice
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