Lower back, hips and knees

Pigeon: Bolster Under Hip

A bolster under your front hip levels your pelvis on a soft, stable base, making this deep hip opener accessible while maintaining proper alignment.

How to do it

1. 1

   Lay a bolster where your front hip will land

   Set it across the mat so it will sit under the whole side of your pelvis, not just one point.

2. 2

   Bring one shin forward across the bolster

   The other leg reaches straight back. Unlike a firm block under a single spot, the bolster spreads the support along your hip and outer thigh, which suits longer stays.

3. 3

   Sit up tall and square the back hip down

   Chest over hips, back hip settling towards the floor. Keep the front foot flexed to look after that knee, since the front leg is in a turned out position.

4. 4

   Let the breath do the settling

   Nothing is being pulled or pushed. Let each exhale release a little more weight into the bolster.

5. 5

   Stay one to three minutes on each side

   If it is too much, come onto your back and cross the ankle over the opposite knee instead.

What to watch for

A bolster gives way under you, so over a long stay the hip can sink until the pelvis is tilted again. Check halfway through that both hips are still level, and change to a firmer prop if you keep sinking into it.

Ways to adjust it

• Reclined Figure-4
• Foot flexed mandatory

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Pigeon: Classic

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Pigeon Pose versions in one place, ordered from gentlest to strongest.

• Pigeon: Classic

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.