Lower back, hips and knees
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.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Strap
- Block
- Reduce hip flexion depth
- Foot flexed
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Pigeon: Block Under Hip
- Pigeon: Bolster Under Hip
- Pigeon: Classic
- Pigeon: Seated Chair Figure-4
- Pigeon: Upright
- Pigeon: With Bolster
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.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.