Pigeon Pose

A floor-based hip posture that explores external rotation in the front leg, length through the back leg and quiet support from the ground.

“Settle low. Support the hips. Let the breath show the way.”

Pigeon Pose is a hip mobility posture often used to explore the outer hip of the front leg and the front of the back hip. Its value is not in how low the body goes, or how parallel the shin becomes. The practice is in finding a version where the pelvis, legs and breath can meet the floor with patience.

The purpose is not to force the hip open. The purpose is to create enough support that the body can listen. Sensation may be clear, but it should remain spacious enough for steady breathing.

1. 1Begin on hands and knees.
2. 2Slide one knee forward towards the same-side wrist.
3. 3Let the front foot move across the mat only as far as feels appropriate.
4. 4Extend the other leg back behind you.
5. 5Place support under the front hip if it does not easily meet the floor.
6. 6Keep the pelvis as settled and even as is available.
7. 7Stay upright on the hands or forearms.
8. 8If comfortable, soften the torso forward over the front leg.
9. 9Breathe naturally for several breaths.
10. 10Return slowly and change sides.

Instead of searching for the “correct” position, notice:

• •Is the front knee comfortable?
• •Can the front foot remain relaxed rather than pulled into position?
• •Is the pelvis supported, or is it hanging in space?
• •Can the back leg extend without twisting the lower back?
• •Does the breath remain available?

Let the breath be a guide to the amount of intensity in the posture. If the breath becomes sharp, held or narrow, explore more height, more support or a smaller range.

Observe the relationship between the front knee, hip and pelvis before asking for more depth. Many students need height under the front hip. A quieter shape often reveals more than a deeper one.

Reflect after practising:

• •Where was the clearest sensation?
• •Did support under the hip change the experience?
• •Could you breathe without bracing?
• •Did both sides feel different?

Rather than mistakes, you may notice:

• •Forcing the front shin towards parallel
• •Collapsing into the unsupported hip
• •Twisting the pelvis away from the front leg
• •Pulling on the front foot
• •Holding the breath
• •Sinking into knee discomfort

• •Place a folded blanket under the front hip
• •Keep the torso upright on the hands
• •Use blocks under the hands
• •Take the front foot closer to the pelvis
• •Practise a reclined figure-four shape instead
• •Reduce the time in the posture

• ✓The front knee feels comfortable.
• ✓The pelvis is supported.
• ✓Breathing remains steady.
• ✓Sensation is clear but not overwhelming.
• ✓The body can exit the posture without strain.