Yoga pose · No equipment
Pigeon Pose
Pigeon Pose is a yoga pose for the glutes. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Front shin on the mat, back leg long behind you
- Keep the hips level; a cushion under the front hip helps
- Walk the hands forward and relax into it
Coach’s tip
Knee complains? Do the figure-4 stretch on your back instead.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 45 s each side
- Experienced
- 3 × 60 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 2 × 45 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.