Pigeon pose
A deep hip and glute stretch. Held per side.
- Muscle group: Mobility
- Equipment: Bodyweight
- Difficulty: Intermediate
Also known as: Pigeon stretch, Kapotasana, Eka pada rajakapotasana, Due-stræk, Duen
How to do it
- From hands and knees, slide one knee forward behind the same-side hand and extend the other leg straight back.
- Lower your hips toward the floor, using a cushion under the hip if it does not reach.
- Stay upright or fold forward over the front shin, breathe slowly and then switch sides.
Common mistakes
- Letting the front knee take the strain; if it hurts, ease off or choose a different hip stretch.
- Twisting the hips sideways instead of keeping them square to the floor.
Alternatives
Watch a video demonstration on YouTube
“How To Do Pigeon Pose | The Right Way | Well+Good” by Well+Good (opens YouTube)
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.