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Pigeon Pose

What is Pigeon Pose?

Pigeon Pose is a fairly advanced yoga pose that serves as a great hip-opener and an excellent stretch for your legs and back. Practitioners whose muscles tend to be tighter may have a bit more difficulty doing this pose than others who are more flexible.

You may do Pigeon Pose in these types of classes:

How do you do Pigeon Pose?

  • Step 1

    Begin on all fours in Downward Dog, with your feet together and arms wide on the mat. Your body should resemble an upside-down "V".

  • Step 2

    Lift your left leg back and up, leading with a flexed heel. Your leg should be straight and in line with your body.

  • Step 3

    Bend your left leg and begin to cross it forward in front of your right leg as your whole body lowers toward the mat.

  • Step 4

    Lower your leg onto the mat, placing your left foot in front of your right hip. Your right leg should lie on the floor behind you.

  • Step 5

    Fold your upper body over your left leg, with your arms stretched in front of you and palms facing down. Hold the stretch and then repeat on the other side.

How do you modify Pigeon Pose?

  • Pigeon Pose for Prenatal

  • Pigeon Pose for Beginners

What are the benefits of Pigeon Pose?

  • Flexibility

  • Leg Stretch

  • Back Stretch

Expert opinion

It's important to remember your breathing and keep this pose as long as you can.

Beginners can also use blocks for support or lie on their back instead of leaning forward to make the move a bit easier.

Michelle Howe,Power Life Yoga in Kansas City, MO

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