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Reclined Pigeon Pose

Intensive hip and glute stretch in a lying position, joint-friendly and effective.

• ID: b3c7d920
• Discipline: stretching
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: mat

Goal

Open the hip and stretch the glute muscles for greater mobility.

Step-by-step guide

1. Lie on your back.
2. Bend both knees to 90 degrees and place feet flat on the floor.
3. Cross your right ankle over your left thigh.
4. Make sure the right foot is actively flexed (toes pointing up).
5. Lift the left leg off the mat and reach both hands behind the left thigh.
6. Gently draw the left leg toward your chest.
7. Feel the stretch in the right hip and glute.
8. Hold, lower the leg, then switch sides.

Breathing cues

• Inhale to lengthen the spine.
• Exhale and gently draw the leg closer.

Common mistakes

• Not flexing the top foot, placing stress on the knee joint.
• Lifting the head and shoulders instead of lying relaxed.

Recommended volume

2 to 3 holds of 45 to 60 seconds per side.