Pigeon pose is a key hip opener for mountain bikers that stretches the hip flexors, TFL and glutes, and can help to alleviate lower back pain.
  • Intermediate
  • Stretches the hip flexors, TFL, glutes, piriformis and external hip rotators.
  • Can help to alleviate lower back pain.
  • From Downward Dog, step your big toes together.
  • Inhale, sweep your left leg up to the sky. Exhale, bring your left knee forward, place it on the mat behind your left wrist and position your left foot underneath your right hip.
  • Release your back foot and slide it back. Look behind you to check that your right leg and foot are straight.
  • If your hips are not level, you can support the hip of your bent leg on a cushion.
  • Inhale, press into your fingertips to lengthen your spine. Exhale, walk your hands forward, and come down onto your forearms.
  • Stay in the pose for 2-5 minutes.
  • To come out of the pose, bring your hands to the mat, tuck your back toes, lift your hips up and step back to Downward Dog for the other side.
  • Pigeon is completely inaccessible to some riders—due to injury or serious tightness in the hips—in which case, Dead Pigeon is a great alternative.
ADVANCED: Sleeping Pigeon

Pigeon Pose

  • If you’d like to go deeper, cross your arms and rest your forehead on the mat.
  • Avoid this pose if you have a knee, hip or foot injury.