How to Do the Pigeon Pose

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This is a great beginner pose that helps stretch the hips and legs — which feels especially good if you've been "couped up" all day.

Step 1: Expand chest
Inhale and expand your chest, gazing upward.

Did You Know?
This pose helps to stretch the piriformis muscle, which is helpful in relieving sciatic nerve pain.

Step 2: Repeat to other side
When you are ready, repeat to the other side, bending your left leg and extending your right.

Step 3: Release pose
Release the pose by inhaling and raising your head and chest up, while bringing your back leg forward and your front leg back, returning to an all-fours position.

Step 4: Hold pose
Hold the pose for as long as it's comfortable, breathing easily.

Step 5: Start from all-fours
Start from all-fours with your knees directly below your hips, and your hands directly below of your shoulders, fingers spread.

Tip
If your right hip is coming off the ground, put a block or folded blanket beneath for added support.

Step 6: Lower chest & head
Exhale and slowly lower your chest and head toward the floor.

Step 7: Extend left leg
Extend your left leg straight back behind you, toes tucked under. Keep your hips square and facing forward.

Step 8: Slide right knee
Bend your right knee and slide it forward to a position between your hands. Your right heel should be just under your left hip.