Reclining Pigeon Pose
Release tension in your hips and lower back with Reclining Pigeon Pose. A gentle stretch for increased flexibility and relaxation.
The Reclining Pigeon Pose mainly works the hip abductors (outer thighs), core and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reclining Pigeon Pose Muscles Worked
Primary
Hip Stabilizer (gluteus minimus); Hip Flexor (iliopsoas); Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Obliques; Deep Core (transverse abdominis); Hamstrings
Reclining Pigeon Pose Variations and Alternatives
How to do the Reclining Pigeon Pose
Start on all fours in a tabletop position on a mat or comfortable floor.
Bring your right knee forward towards your right hand and place your right ankle near your left hip, with the right shin resting on the mat (or as close to parallel with the front of the mat as is comfortable for you).
Slowly slide your left leg back, straightening the knee and dropping the front of the thigh and the hip towards the floor. Keep your hips square to the floor.
If you feel comfortable and wish to deepen the stretch, slowly walk your hands forward, bringing your torso down towards the ground into a forward fold over your right leg. Alternatively, you can stay upright with hands on the floor for support.
Hold the stretch for 30 seconds to 2 minutes, breathing deeply and relaxing further into the stretch with each exhalation.
To release, walk your hands back under your shoulders if folded forward, lift your torso, tuck your left toes under, and gently bring your right leg back up to a tabletop position.
Repeat on the other side by bringing your left knee forward to the left hand and your left ankle towards the right hip.
Be mindful of your body's limitations and only stretch to the point of tension, not pain. Adjust the position as needed to accommodate any tightness or discomfort.
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Reclining Pigeon Pose FAQs
What muscles does the Reclining Pigeon Pose work?
The Reclining Pigeon Pose mainly works the hip abductors (outer thighs), core and glutes & hips, with help from the hamstrings. The main muscles are the gluteus minimus, iliopsoas, gluteus maximus and gluteus medius.
What equipment do you need for the Reclining Pigeon Pose?
None. The Reclining Pigeon Pose is a bodyweight exercise, so you can do it anywhere.
What are some Reclining Pigeon Pose variations and alternatives?
Similar exercises include the Double Pigeon Pose, Froggy Half Stretch, Half Hip Pigeon Stretch and Incline Pigeon Stretch.
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