Hips and glutes
7 Pigeon Pose variations, from gentlest to strongest
Also called pigeon stretch, eka pada rajakapotasana, figure 4 stretch.
The library's strongest position for the outside and deep back of the hip. The versions differ in what is under the front hip and whether you stay upright or fold, and both change how much the lower back takes.
Start here
The list runs from the most supported version to the most demanding. Pigeon: Seated Chair Figure-4 is the one to begin with. Start lying down with the reclined figure 4. You get the same hip stretch with none of the load through the front knee, and you can control exactly how much you take. Work toward the upright shapes later, if at all.
Every version in the library
1 · Hip Mobility · 60 to 180 seconds
Pigeon: Seated Chair Figure-4
The most accessible deep hip opener: simply crossing your ankle over your knee while seated requires no floor work and is gentle enough for almost everyone.
Make it work for you: Support under knee. Foot flexed
2 · Hip Mobility · 60 to 180 seconds
Pigeon: Reclined Figure-4
A lying-down version that provides the same deep hip opening as pigeon without any kneeling or spinal demand: the preferred alternative for sensitive bodies.
Make it work for you: Strap. Block. Reduce hip flexion depth
3 · Hip Mobility · 60 to 180 seconds
Pigeon: Upright
Staying upright removes all forward-fold demand from your spine, focusing purely on hip opening: the recommended position for anyone with back sensitivity.
Make it work for you: Block under hip. Foot flexed
4 · Hip Mobility · 60 to 180 seconds
Pigeon: Block Under Hip
A block under your front hip levels your pelvis and supports your spine, making this deep hip opener accessible while maintaining proper alignment.
Make it work for you: Reclined Figure-4. Foot flexed mandatory
5 · Hip Mobility · 60 to 180 seconds
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.
Make it work for you: Reclined Figure-4. Foot flexed mandatory
6 · Hip Mobility · 120 to 300 seconds
Pigeon: With Bolster
A bolster supports your upper body in the forward fold, allowing longer and more restorative holds while accessing deep hip release.
Make it work for you: Block under hip. Upright. Foot flexed
7 · Hip Mobility · 60 to 180 seconds
Pigeon: Classic
A deep hip-opening stretch that targets the muscles around your outer hip and deep rotators, helping to release tension that often contributes to back and hip discomfort.
Make it work for you: Block under hip. Upright. Reclined Figure-4
Which version should I choose?
| Version | Support | Best if | Not this one if |
|---|---|---|---|
| Pigeon: Reclined Figure-4 | None | Almost everyone, and always if the knee is sensitive | You want a stronger stretch than it can give |
| Pigeon: Seated Chair Figure-4 | Chair | Getting to the floor is difficult | The chair is not stable |
| Pigeon: Bolster Under Hip | Bolster | The floor version tilts your pelvis | You no longer need the height |
| Pigeon: Block Under Hip | One block | You want less height than a bolster | It feels wedged rather than supportive |
| Pigeon: Upright | None | Your knee is comfortable and your hip is open | Any knee discomfort at all |
| Pigeon: With Bolster | Bolster | You want to rest forward and stay a while | Folding forward aggravates your back |
| Pigeon: Classic | None | You have done this for years without knee trouble | You are new to it, start reclined |
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.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.