Pigeon Pose (Hip Opener)
A deep hip external rotation stretch from yoga that comprehensively releases the glutes, piriformis, and hip capsule. More intense than the figure-four stretch and appropriate for people with good baseline hip mobility looking to make significant gains.
How to do it
- 1
Start in a push-up position, then bring your right knee forward toward your right wrist.
- 2
Let your right shin angle across the mat, the more parallel to your hips, the deeper the stretch.
- 3
Extend your left leg straight back behind you, toes resting on the mat.
- 4
Square your hips toward the floor and either stay upright on your hands or lower your chest to the mat.
- 5
Hold 90 seconds to 2 minutes per side for real hip mobility changes.
Benefits
- Provides a deep release of the glutes, piriformis, and hip capsule
- Improves hip external rotation range of motion significantly with consistent practice
- Reduces lower back pain caused by tight external hip rotators
Common mistakes
- Letting the hips twist to one side instead of squaring them
- Not holding long enough, this stretch requires at least 90 seconds to be effective
- Forcing the shin more parallel than the hip mobility currently allows
Target areas
Good for
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