Health Tips

Try Pigeon Stretch To Increase Hip Flexibility And Rotation

Pigion pose

Many suffer from tight lower back and hips, in part due to sitting for long periods of time and working at desks.

Regular practice of pigeon pose, or Pigion stretch -an ancient yoga posture that doubles as stretching exercises — is a fantastic option to relieve those aches because it boosts the flexibility of your hips and rotates them

Learn how to safely perform the pigeon posture and the reasons to incorporate this practice into your routine yoga routine or stretching routine.

Typically, pigeon pose is the hips in a position that both are bent.

But that’s not enough for the majority of individuals in the West who have larger hips and don’t have the experience of hip opening exercises Due to this, it’s recommended to start by doing a variation of the pigeon pose that requires stretching one hip at one time.

A Step-By-Step Guide For Pigeon Pose

  • Begin in the down-facing posture.
  • Your right knee should be towards the outer edge of your elbow at least as far as your flexibility permits.
  • Keep your right foot in a flex while in this position to ensure your knee is protected.
  • Keep your right knee pointing toward the floor, excluding your left wrist. Let your shin angle towards your right hip.
  • Your left knee should be brought to the floor. Keep it behind you.
  • Lean forward gently until you sense an increase in your piriformis.
  • Take a few minutes to hold before switching sides.

Pigeon Pose Variations

If you’ve never attempted the Pigeon Pose previously, begin with the safest form of the pose. You can then proceed to variations until you are in a position that allows you to do the entire move.

Three variations are provided below and the correct way to execute them in order of most secure to the most advanced.

Non-weight-bearing Variation

This is a good beginning point for anyone who is new to yoga because you can customize the intensity of your body. There is no equipment required for this exercise, but you could benefit from towels or a mat.

Here’s How:

  • Sit in a comfortable position. You can lie in a chair or on the ground in an armchair.
  • Start with the left side first, bend your knee toward your chest.
  • Relax your left foot.
  • While flexing your feet, turn to the left side of your large toe toward your chest. This will  cause your hip to rotate. It’s fine when your hip doesn’t move much.
  • Make use of the left side of your hand to grasp your right heel, and then lift it towards your knee.
  • Inhale, then push your knee towards your face, and towards the side.
  • Inhale deeply and bring your big toe towards your chest, when you are able. Keep it for a few seconds.
  • Repeat the process ten times, and then change sides.


Once you are comfortable with the weight-free variation of this pose you may try the Supine version later.

  • Lay down on the floor with your back facing upwards.
  • Put your right ankle on the opposite thigh.
  • Your left knee should be lifted towards your chest.
  • Grab your legs in both hands and then grasp the left side of your shin.
  • The shin should be pulled gently towards you, while keeping the right foot in flex and the left foot in a relaxed position.
  • Take a few minutes to breathe and then repeat the exercise with the other side.

If Supine isn’t too difficult, try seated versions of the pose.

  • Stand up straight on the floor, with your legs spread in the front of you. Maintain your back straight, and keep your hands between your hips.
  • Make a left knee bend while keeping your foot on the floor.
  • Make sure you bend your right knee and turn the ball of your toe’s biggest toe towards your chest until your foot rests on your left thigh.
  • Slowly stand up straight and then draw your left shin towards you and increase the stretch.
  • Take a deep breath, or whatever length feels comfortable for you. Then repeat the exercise on the other side.

Key Takeaways

A long day at work or at school means that many, including youngsters, are suffering from lower back and hips that are tight as well as low back pain. Pigeon pose is an excellent alternative to counter this, while improving flexibility and relaxing.

For beginners, they should stick with the simplest option and gradually progress to full pigeons in order to minimize injuries.

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