How to do Double Pigeon
On the floorHoldBoth sidesIntermediate
Double Pigeon is a on the floor stretch for your glutes, groin and hamstrings. Do it on one side, then switch.
Step by step
- 1Sit tall with your hands on the floor beside you.
- 2Bend your left leg in front of you, then stack your right shin right on top, so your right ankle rests on your left knee.
What you should feel
Let your right knee sink slowly toward your left foot.
Form tips
- Flex both feet to protect the knees. Lift through the crown of your head. Feel the outer right hip and glute open.
- Feel the outside of your right hip begin to open.
- Soft shoulders… soft face.
Make it easier
If your top knee floats high, rest a cushion underneath it.
Coming out of it
Gently lift your top leg off… and stretch both legs out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Double Pigeon with a coach
In BendEase, a voice coach talks you into Double Pigeon, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and groin.
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