pigeon pose breakdown

Lots of us really struggle with tight hips and hip flexors. There are many deep, powerful muscles with very long, hard-to-pronounce names located all around the hips that can make or break your comfort, posture or sport performance. If you're pulling a lemon face in full pigeon pose or find it to be totally ineffective, don't worry! There is hope for your hips to still find a deep and comfortable release in this pose.

Pigeon Pose Breakdown

1.) Begin in Downward Facing Dog. I would recommend warming up with a few other basic poses or hip openers first, maybe this little video, just to make sure the muscles are beginning to warm and loosen.

2.) From Down Dog, use and inhale to reach the right leg up, stretching straight out through the heel in Three-Legged Dog. No worries as to how high the leg is, just keep the toes flexing toward the shin.*It is VERY important to keep this foot position for the duration of the pose. It helps to protect your knee joint.*

3.) Pull the knee in toward your hands, under your body. The right heel will head over toward your left hand and the right knee will be toward your right hand. Note the position of the thigh here. Not opening too wide, but the knee is pointing toward the front of your mat, maybe slightly to the right.

4.) From there, adjust the ankle to a comfortable angle. Loosey-goosies will make a right angle and keep the shin parallel to the front of the mat, while the rest of us will tuck the heel in as much as needed, maybe even all the way in.

Viewed from above, either of these knee-bend angles are correct. Note the thigh position is the same.

5.) Adjust any tilt of the hips. This is one of the most tricky parts to grasp, but it can make a huge difference. If your hip is really rocking over toward the right, you're probably trying to come down more than you're body wants to. The solution? Prop your fist, a blanket or a block under that right hip. It's better to keep the hips straight than to allow yourself to sink over onto one side or the other.

6.) As you fold forward, don't just flop like a dead fish. Imagine rolling your left hip point toward the right heel. Then, lead with the chest, hinge gently forward from the hips.


Within reason, whatever yoga asana you dislike the most is typically the one you need the most. I'm not saying you should practice shoulder-stand if you have a neck injury, but I am saying that if you continue to baby tight muscle groups, your body will remain unbalanced. As always, enjoy your practice and keep yoga cozy!

5 fab hip opening postures

Our hips are a very important part of an overall healthy alignment. Many a knee or back complaint is actually a result of tight muscles surrounding the hip. Especially for those of us who are stuck at a desk all day, it's important to pay attention to the hip muscles, which often shorten and tighten from being in the contracted position for far too many hours.

Take a gander at a few of my favorite hip opening poses below and give the names a click for Yoga Journal's specific how-to. (The tips below just include the most common mistakes and modifications) Practice them carefully and mindfully, breathing deeply and being sure to not overstretch.

5 fab hip opening yoga postures

1.) Stacked Log - This one can be uncomfortable or too deep for some, so pay attention. Make sure that the top ankle is out over past the bottom knee. Both sets of toes should remain flexed toward the shins and if your hips are tight, tuck the bottom foot in a bit. For more, fold forward, leading with the chest. For less, don't do it.

2.) Reclined Cobblers Pose - Let everything really relax here. It should feel great, but if it's too much, prop the knees up a bit with blocks or blankets. Hands can rest on the inner thighs like little weights, stretch up overhead, or take one hand to the ches and one to the belly to notice your breath.

3.) Dead Bug - Allow the knees come out as wide as they can, soles of the feet reaching up. For more, press the feet down with the hands, knees toward the armpits. For less, use a strap or a towel to hold the feet in the air. Wherever you are, be sure to press the navel down toward the mat, flattening out the lower back. From there, you may gently rock from left to right for Happy Baby Pose. 

4.) Low Lunge - Make sure that the knee is stacked over the ankle, not past the ankle. (You should be able to see your toes) If you need more, walk the back foot toward the back of your mat. If the grounded knee is sensitive, roll your mat or place a folded blanket underneath for support, or go eat a snack.

5.) Lizard Pose - The knee should be over the ankle again, here. You'll get more from it and protect the knee joint if you keep it that way. Don't worry about coming down far enough to make this look like you're in Cirque du Soleil, but do stop whenever you feel a nice, deep stretch. Keep the shoulders and neck relaxed wherever you are.


Stay tuned for a full breakdown on the glorious and infamous Pigeon Pose, which is also a huge hip-crowd-pleaser, but deserves its own post for those of you who think you hate it. Keep yoga-ing!