Your Exercise Challenge:

Pigeon pose

By Bernadette Kathryn, LMT, IHLC


The physical benefits of the Pigeon pose in Yoga include:

  • Opening the hip flexors which is essential for a healthy back
  • Improves circulation of the abdominal cavity and low back
  • Stimulates the digestive and reproductive systems


This pose is contraindicated for anyone with a hip or knee injury and back or shoulder injury. You can modify the pose with blankets, pillows and props to assist your body into the pose.


To begin:

  • Bend your left knee and place your left foot near your groin with your toes pointed in toward your midline.
  • Extend your right leg straight back, with the front of your thigh, shin and foot resting on the floor.
  • Strive to widen your hips out and square to the front with  your torso uplifted through your spine.
  • Repeat on the opposite side.


Pigeon Pose Advanced - Living Fit Lifestyle


To progress:

  • Bend your back leg and grasp your foot with your hands
  • Open your chest and shoulders, lifting through your spine
  • Breathe deeply and slowly while holding the stretch for 15 seconds
  • Repeat on the opposite side.