Pigeon Pose
- Intermediate
- Yoga
- Mobility
Pigeon pose folds you forward over one bent leg while the other leg extends straight back, stretching the glute on the front side. It is a static bodyweight hold rather than a repeated movement, used in yoga and mobility work. Intermediate exercisers hold it for time as a cooldown, recovery session or warmup.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From all fours, bring one knee forward behind your wrist.
- Extend the other leg straight back, hips square.
- Fold forward over the front shin as far as comfortable.
- Breathe into the glute stretch, then switch sides.
Form cues
- Rest your forehead on stacked hands if you cannot reach the floor.
- Let your shoulders drop away from your ears.
- Untuck your back toes and let the top of your foot rest down.
Common mistakes
- Back hip lifts and rotates open. Press the back hip down to square your hips.
- Weight sinks into the front knee. Shift more weight onto your hands instead.
- Back knee turns out to the side. Point your back knee and toes straight back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon