Double Pigeon Pose
Deepen hip flexibility with Double Pigeon Pose. A challenging stretch for experienced practitioners. Proceed with caution and listen to your body.
The Double Pigeon Pose mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Double Pigeon Pose Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Long Thigh (sartorius); Abdominals (rectus abdominis)
Double Pigeon Pose Variations and Alternatives
How to do the Double Pigeon Pose
Sit on a yoga mat or a comfortable surface with your legs extended out in front of you.
Bend your right knee and place your right ankle on top of your left knee. Your right shin should be parallel to the front edge of the mat.
Bend your left knee and bring your left ankle under your right knee so that your left shin is also parallel to the front edge of the mat.
Align your shins so that they are stacked, with the right ankle over the left knee and the left ankle under the right knee. Your legs should form a triangle shape with your shins and thighs.
Sit up tall, ensuring that your spine is straight and elongated. You can place your hands on the floor beside your hips for support.
If you feel comfortable and want to deepen the stretch, you can gently lean forward, hinging at the hips, and rest your forearms or hands on the floor in front of you.
Hold the stretch for 1 to 3 minutes, breathing deeply and relaxing into the pose.
Carefully release the pose by unwinding your legs and returning them to the extended position in front of you.
Repeat the pose with the left leg on top for balance.
Note: The Double Pigeon Pose is an advanced hip opener that requires a good level of flexibility. If you experience any pain or discomfort, ease out of the pose and seek guidance from a yoga instructor for modifications.
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Double Pigeon Pose FAQs
What muscles does the Double Pigeon Pose work?
The Double Pigeon Pose mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Double Pigeon Pose?
None. The Double Pigeon Pose is a bodyweight exercise, so you can do it anywhere.
What are some Double Pigeon Pose variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Bird of Paradise Pose Svarga Dvijasana, Bound Angle Pose Baddha Konasana and Butterfly Yoga Flap.
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