How to Do Pigeon Pose to Loosen Tight Hips and Relieve Lower Back Pain

Pigeon pose is a great yoga posture for loosening tight hips, relieving low back pain and improving posture.
Image Credit: FatCamera/E+/GettyImages

Tight hips? Lower back aches and pains? Pigeon pose is for you. That said, it can get intense pretty quickly.

Advertisement

To practice pigeon pose safely and effectively, you'll need to warm up and use proper form. Below, we'll share how to do it, plus a few pigeon pose variations to make it easier or harder.

Video of the Day

Advertisement

  • What is pigeon pose?‌ Pigeon pose (Eka Pada Rajakapotasana) is a hip-opening pose commonly practiced in yoga, according to yoga teacher Karina Blackwood, RYT-200, creator of Blissed Happiness. It's performed on the ground with one leg back and the other knee forward with your hips squared forward.
  • What is pigeon pose good for?‌ "Pigeon pose is excellent for opening up your hips, which can reduce lower back pain, increase the range of motion and flexibility of your hips and reduce tightness throughout the lower body," says yoga teacher Michelle Polizzi, RYT-500, member of the expert panel for Garage Gym Reviews. It's also a relaxing, tension-relieving pose and often performed near the end of yoga practice, Polizzi says.
  • Who can do pigeon pose?‌ Pigeon pose can be modified in many ways, making it appropriate for yogis of all levels and abilities. However, approach the pose with caution if you're returning from injury or surgery. "In this case, listening to your doctor or physical therapist as you ease yourself into yoga is best," Polizzi says.
  • How long should you hold pigeon pose?‌ How long you spend in pigeon pose varies depending on your experience, flexibility and comfort level. "As a general guideline, it's recommended to hold the pose for about 5 to 10 breaths on each side," Blackwood says. That gives you enough time to experience a decent stretch and cultivate awareness in the posture, she notes. If you're new to pigeon pose or have limited flexibility, you may need to start with shorter holds. Work your way up to longer holds as you become more comfortable and flexible.
  • Why is pigeon pose so difficult?‌ Pigeon pose is a deep stretch of your glutes, psoas, hip flexor and spine —- many areas that tend to be tight due to sedentary lifestyles, Polizzi says. Tightness or limited flexibility in the hips in particular can make it challenging to bring the front shin parallel to the front edge of the mat or to fold forward comfortably, Blackwood says. Some people also experience knee discomfort or sensitivity in pigeon pose, "particularly if they had previous knee injuries or limited mobility," she adds.

How to Do Pigeon Pose With Proper Form

Skill Level All Levels
Activity Yoga
  1. Start in a tabletop position with your hands and knees on the mat.
  2. Bring your left knee forward and place it behind your left wrist, positioning your left shin parallel to the front of your mat, depending on your flexibility. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. Hold for 5 to 10 breaths.

Tip

To deepen the stretch, walk your hands forward and gently fold forward to lower your upper body toward the floor, Blackwood suggests. Rest your forearms and forehead on the mat. If you can’t do this comfortably, elevate your forehead on a yoga block or on your stacked forearms.

Pigeon Pose Benefits

1. It Improves Hip Mobility

Pigeon pose is best known for its ability to stretch and open your hips. This pose targets your external hip rotator, hip flexor and glute muscles in particular and takes your hip joints through a greater range of motion than they encounter in daily life.

Advertisement

Advertisement

Through regular practice, pigeon pose can enhance range of motion in your hip joints, Blackwood says. Having looser, more mobile hips can promote ease of movement in hip-focused activities such as walking, running and squatting.

2. It May Help Relieve Lower Back Pain

"Pigeon pose can help relieve lower back pain by stretching and releasing tension in the hip and glute muscles," Blackwood says.

Advertisement

In addition, pigeon pose may help with sciatica. Sciatica is an irritation of the sciatic nerve in your lower back, per the Hospital for Special Surgery (HSS). It's often felt as pain in your lower back or glutes that radiates down one or both legs.

"Pigeon pose may relieve sciatica symptoms in some people, as it releases the muscles that put pressure on the sciatic nerve," Polizzi explains.

Advertisement

3. It Can Improve Posture

As the link between your legs and spine, your hips play a vital role in posture. By targeting your hip flexors and external rotators — muscles that are often overly tight — pigeon pose helps correct imbalances and misalignments in your hips, Blackwood says. This can have a positive effect on overall posture.

Pigeon pose also improves posture by encouraging an upright and elongated spine, helping to counteract the rounded shoulders and spine many of us develop from sitting at our desks, in our cars and on our couches.

Advertisement

Common Pigeon Pose Mistakes (and How to Fix Them)

1. Forcing Your Front Shin to Be Parallel to the Mat

"A common mistake with the pigeon pose is thinking that the shin of the bent leg ‌has‌ to be parallel to the front of the mat," Polizzi says.

Advertisement

If you're able to comfortably line up your shin with the mat, that's great. But if you're not very flexible, you'll have to strain or force it. That intense action isn't a great way to twist your front knee, Polizzi notes.

Advertisement

Fix It

Let your front shin lie where it’s most comfortable. Just ensure that your front knee and ankle are still aligned. “You can use props like blankets or blocks under the hip or front thigh to support proper alignment,” Blackwood says.

2. Misaligning Your Hips

You want both hips to be aligned while in pigeon pose. However, many people wind up with one hip significantly higher or lower than the other. "This misalignment can strain the lower back and lead to an uneven stretch," Blackwood says.

Fix It

Check that your hips are level and parallel to the mat. If you can’t achieve this comfortably on your own, Blackwood suggests putting a folded blanket or bolster pillow under the hip of your front leg.

3. Ignoring Your Back Leg

Many people focus solely on what their hips are doing and ignore their back legs in pigeon pose. If you don't watch out, you could end up turning the foot of that extended leg in or out (making a "C" shape), instead of letting it point straight back. This twists your knee and ankle, putting those joints in a painful position, according to Polizzi.

Advertisement

Fix it

As you get into pigeon pose, check that your back foot points straight back and that your knee and ankle are aligned.

“If you’re struggling with alignment in your back leg, placing a folded blanket underneath the knee of your extended leg can make the pose more comfortable and add some lift, making it easier to avoid a sickle in your foot [when you toes curve inward and your heel drops back],” Polizzi says.

4. Forcing the Stretch

Many newbies try to force their body into the pose or sink deep into the stretch too quickly. However, pushing past a comfortable range of motion can cause muscle strain or injury, Blackwood warns.

Fix It

Ease gradually into pigeon pose. Pay attention to how you feel as you go. If you can’t get into the pose comfortably, turn to yoga accessories like blankets or yoga blocks for help. (More on how to make pigeon pose easier below.)

How to Make Pigeon Pose Easier

Here are two pigeon pose modifications you can do to work up to the pose.

1. Pigeon Pose With Hands/Elbows on Blocks

Skill Level All Levels
Activity Yoga
  1. Start in a tabletop position with your hands on yoga blocks and knees on the mat.
  2. Bring your left knee forward and place it behind the left yoga block, positioning your left shin diagonally across the mat. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. You can keep your arms straight or bend your elbows to rest your forearms on the yoga blocks.
  6. Hold for 5 to 10 breaths.

2. Pigeon Pose With Block Under Hip

Skill Level All Levels
Activity Yoga
  1. Start in a tabletop position with your hands on yoga blocks and knees on the mat.
  2. Bring your left knee forward and place it behind the left wrist, positioning your left shin diagonally across the mat. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. Place a yoga block under your left hip for support. Elevate your hands on another yoga block if needed.
  6. You can keep your arms straight or bend your elbows to rest your forearms on the yoga blocks.
  7. Hold for 5 to 10 breaths.

How to Make Pigeon Pose Harder

Here are three pigeon pose progressions you can do to make the pose more difficult.

Advertisement

1. Pigeon Pose With Prayer Hands

Skill Level Advanced
Activity Yoga
  1. Start in a tabletop position with your hands and knees on the mat.
  2. Bring your left knee forward and place it behind your left wrist, positioning your left shin parallel to the front of your mat. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. Lift your hands off the floor and bring both palms together in front of your chest into prayer position.
  6. Hold for 5 to 10 breaths.

2. Pigeon Pose With Ankle Hold

Skill Level Advanced
Activity Yoga
  1. Start in a tabletop position with your hands and knees on the mat.
  2. Bring your left knee forward and place it behind your left wrist, positioning your left shin parallel to the front of your mat. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. Bend your right leg and reach your right hand back to grip your right ankle. Leave your left hand on the floor for support from that arm.
  6. Hold for 5 to 10 breaths.

3. Pigeon Pose With Ankle Hold and Reach

Skill Level Advanced
Activity Yoga
  1. Start in a tabletop position with your hands and knees on the mat.
  2. Bring your left knee forward and place it behind your left wrist, positioning your left shin parallel to the front of your mat. Lower your left hip, shin and ankle to the ground.
  3. Extend your right leg straight back behind you so it’s in line with your hip. Allow your toes to point straight back.
  4. Square your hips as much as possible and elongate your spine by drawing your shoulder blades down and back.
  5. Bend your right leg and reach your right hand back to grip your right ankle.
  6. Lift your left hand off the floor and extend your left arm to reach forward.
  7. Hold for 5 to 10 breaths.

How to Add Pigeon Pose to Your Yoga Practice

Pigeon pose is an excellent posture to include in your yoga practice, especially if you have tight hips or an achy back.

It's a good idea to have some props on-hand the first time you attempt the pigeon stretch, as pigeon pose for beginners can be pretty intense.

"Blankets beneath your knees and thighs are great, and blocks beneath your chest or forearms can give you more support as you bend over," Polizzi says.

Polizzi also recommends saving the pose for later in your yoga flow.

"It's best to open your hips with different yoga poses before jumping straight into a pigeon," she says, as trying to do pigeon without warming up could lead to overstrain or injury. Not to mention, it'll be tougher to coax your hips into the pose, according to Polizzi. Gentle poses like the figure 4 stretch, seated butterfly stretch and low lunge are all great ways to prepare your hips for pigeon pose.

references