Make Sure You're Doing Pigeon Pose Correctly


Pigeon pose is a challenging yet wonderful hip opener in yoga. "This pose is great for those who have any low back pain, tight hips or sciatica," says Latham Thomas, (HHC, RYT, RPYT) maternity lifestyle maven, yogi, wellness and birth coach, and founder of Mama Glow. "It helps lengthen the hip flexors and stretches the groin, thighs, chest, shoulders, and neck," she says. "It also stimulates abdominal organs." So runners, athletes and everyone alike, grab your mats as Thomas guides us on how to properly make our way through Pigeon pose.

Remember to always be gentle to your body in yoga and if you experience any pain, come out of the pose (discomfort from your body being challenged is different than discomfort from your body in'll know so be thoughtful about it).

How To Properly Do Pigeon Pose:

  1. Start in Downward-Facing Dog.
  2. As you inhale, bend your right knee up, sliding the leg forward all the way to the front of your mat.
  3. Let the outside of the right shin rest on the mat.
  4. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor.
  5. Position the right heel just in front of the left hip.
  6. Then slide your hands back toward the right shin and push your fingertips firmly into the floor.
  7. Lift your torso away from the thigh.
  8. Open your chest.
  9. Stay here for a couple of breaths.
  10. Then slowly bow your torso forward, walk your hands out in front of you, and come to rest the forearms on the floor.
  11. Stay where you feel comfortable and take 10 deep breaths.
  12. Come out of it by planting the hands and step the right leg back to Downward-Facing Dog.
  13. Repeat on the other side.


Photography by Robert Sturman