How to do Pigeon
On the floorHoldBoth sidesAdvanced
Pigeon is a on the floor stretch for your groin, psoas and it band. Do it on one side, then switch.
Step by step
- 1Start on hands and knees in a tabletop position.
- 2Bring one knee forward, placing it behind the wrist on the same side.
- 3Slide your ankle toward the opposite hip.
- 4Extend the other leg straight back, keeping hips square to the floor.
- 5Lower your torso gently over the front leg, resting forearms on the ground.
What you should feel
Let the floor hold you.
Form tips
- Keep hips level. Avoid leaning to one side.
- Breathe into your left hip.
- Nothing to force here… just let it soften.
Make it easier
If your knee isn't happy, slide a cushion under your left hip.
Coming out of it
One more breath… then press up slowly, back to hands and knees.
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 Pigeon with a coach
In BendEase, a voice coach talks you into 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 groin and psoas.
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