Pigeon Pose Progressions and Common Mistakes

The pigeon pose is a common exercise used to stretch the hip and improve hip external rotation as well as stretch the piriformis. However, many people also perform this exercise incorrectly. The key that makes the pigeon pose and the pigeon stretch so successful is the turn! NOT how far can you sink downward in the pigeon pose. The downward position of the pelvis comes secondary to the turn in the pigeon pose.

0:00 Start Video
:20 shin box start position for pigeon pose
1:20 shin box with dynamic motion
1:55 pigeon pose from floor
3:45 pigeon pose from elevated box

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