How to do Pigeon Pose

Do you want to learn how to do pigeon pose? This popular yoga pose can provide a number of benefits for your body and mind. It is a great way to stretch your hips, thighs, and groin. Pigeon pose is also known for its ability to relieve tension in the lower back and calm the mind. In this blog post, we will give you a step-by-step guide on how to do pigeon pose safely and effectively.

Benefits of pigeon pose

There are many benefits that you can experience from doing this pose. Here are some of the most notable ones:

  • Stretches the hips, thighs, and groin
  • Releases tension in the lower back
  • Calms the mind
  • Improves digestion
  • Stimulates the appetite


There are a few contraindications that you should be aware of before doing this pose. If you have any of the following conditions, it is best to avoid this yoga pose:

  • Pregnancy
  • Knee injuries
  • Lower back injuries
  • Shoulder injuries

Step-by-step guide on how to do pigeon pose

Now that you know the benefits and contraindications let’s get into the step-by-step guide. Here is what you need to do:

From plank pose, step the right leg forward. Place your right knee on the mat behind your right hand. Turn the shin bone parallel to the top of your mat. Your right ankle is behind your left hand. Your right hip is externally rotated. The right foot is flexed.

Your left leg is stretched out behind you with the left toes pointed and the top of the left foot on the ground.

Sit up and settle into your hips. Keep them even. Don’t tip to one side or the other. Try to keep your pelvis square.

If your hips are too far off the ground because your hips are tight, you can put a block under the right side of the pelvis for added support.

Fold your upper body over your right leg and breathe deeply.

Hold this position for 30 seconds to 1 minute.

Repeat on the other side.

Now that you know how to do the pose, you can practice it on your own.

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