Exercise of the Week: Pigeon Pose

 In Mobility & Movement Blog
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Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

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The pigeon pose is a great stretch to help improve mobility in your hips by stretching your piriformis muscle and glutes in the front leg and the hip flexor muscles in the back leg.  This is particularly helpful if you experience lower back pain. 

Performing the Pigeon Pose

  • Start in push-up position and bring one leg underneath and across your body.
  • Slowly sit back in your hips to, keeping the other leg straight.
  • Slowly lift your chest to extend through the hip of the back leg, while maintaining a neutral spine.
  • Make sure to keep your hips and shoulders square and your hips square to the floor.
  • Hold this stretch for 5 slow deep diaphragmatic breaths, breathing in for 4 seconds filling your belly with air, hold this breath for 4 seconds, and then exhale for 4-8 seconds.
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Regressions

Supine/Reclining Pigeon Pose

 

 

 

 

 

 

 

 

 

  • Lying on the floor on your back, cross your right ankle over your left knee.  
  • Reach between your legs and grab the back of your left leg and pull the leg towards your chest as you lie your head and shoulders back down on the floor.  
  • Hold this stretch for 5 slow, deep breaths, breathing in through your nose, filling your belly and back with air, hold the inhale for a few seconds and then exhale through your mouth.  
  • Repeat on the other leg.

Contraindications

  • Do not perform the Pigeon Pose if you are having knee pain or have a known knee injury.
  • Do not perform the Pigeon Pose if you are experiencing Sacroiliac (SI) Joint pain.
  • For either of these issues, the Supine/Reclining Pigeon Pose or Piriformis Stretch should be tried instead. If you still experience knee or SI Joint discomfort, stop.