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Pigeon Hip Stretch

Pigeon Hip Stretch

The Pigeon Hip Stretch is a dynamic exercise that targets the hip muscles, specifically the glutes and deep hip rotators. It is a popular exercise in yoga and is known for its ability to open up tight hips and improve flexibility. This stretch is named after the position of a pigeon with one leg extended straight behind and the other leg bent in front, resembling a pigeon's pose. The Pigeon Hip Stretch offers numerous benefits for the body. By gradually lengthening and stretching the muscles around the hip joint, it helps to increase the range of motion in the hips, which can be particularly beneficial for individuals who spend long hours sitting or engage in activities that require repetitive hip movements. This stretch also aids in relieving tension and tightness in the glutes and hip flexors, alleviating discomfort or pain caused by sedentary lifestyles or intense physical activities. When performed correctly, the Pigeon Hip Stretch can help improve posture and alignment, as it opens up the hips and reduces strain on the lower back. It can also contribute to improved athletic performance, as increased hip flexibility can enhance overall mobility and movement efficiency. Regularly incorporating the Pigeon Hip Stretch into your fitness routine can ultimately enhance your overall well-being by promoting relaxation, reducing stress, and improving the mind-body connection. Remember, it is important to consult with a fitness professional or physician before attempting any new exercise, especially if you have any pre-existing injuries or medical conditions. They can provide personalized advice and guidance to ensure you perform the exercise safely and effectively.


  • Start by getting down on all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips.
  • Bring your left knee forward and place it behind your left hand. Your left foot should be near your right hip.
  • Extend your right leg straight back as far as is comfortable, keeping your hips level and your toes pointed.
  • Slowly lower your upper body down to the ground, resting your forearms on the mat or floor in front of you.
  • Hold the stretch for 30 seconds to 2 minutes, focusing on breathing deeply and relaxing into the stretch.
  • To come out of the pose, slowly press back up onto your hands and bring your left knee back to the starting position.
  • Repeat the stretch on the other side by bringing your right knee forward and following the same steps.
  • Perform the Pigeon Hip Stretch daily to increase flexibility and reduce tightness in the hips.

Tips & Tricks

  • Focus on taking slow and deep breaths throughout the exercise to promote relaxation and flexibility.
  • Engage your core muscles to maintain stability and protect your lower back during the stretch.
  • Experiment with different positions and angles to target different areas of your hip, such as rotating your leg inward or outward.
  • Start with a shorter hold time (around 30 seconds) and gradually increase it as your flexibility improves.
  • Use a yoga block or folded towel under your hip for added support and comfort, especially if you feel any discomfort in your knee.
  • Avoid pushing yourself too hard or forcing the stretch beyond your comfort level to prevent injury.
  • Combine the pigeon hip stretch with other hip-opening exercises, such as lunges or hip circles, to enhance overall flexibility.
  • Remember to stretch both sides equally to maintain balance and symmetry in your hip joints.
  • If you experience any pain or discomfort during the stretch, consult with a qualified fitness professional or physical therapist for guidance.
  • Incorporate the pigeon hip stretch into your regular warm-up or cool-down routine to enhance mobility and relieve tension in the hips.

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