Double Pigeon Pose Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Hips
- Secondary Muscles
- Gluteus Medius, Gluteus Maximus
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Dove Pose
How to: Double Pigeon Pose
- Begin in a seated position with legs extended in front.
- Bend your right knee and cross your right ankle over your left knee, creating a '4' shape with your legs.
- Lean forward, maintaining a straight back, until you feel a stretch in your right hip.
- Hold the pose for several breaths, then switch sides.
Common Mistakes
- Letting the hips twist instead of keeping them squared.
- Forcing the knees down instead of allowing gravity to assist.
Modifications
- Use a strap around the foot of the bent leg to reduce strain.
- Sit on a cushion to elevate your hips.
Tips
- Keep your hips square to the front of the mat.
- If your knees hurt, place a blanket under them for cushioning.
- Breathe deeply and relax into the pose.
Double Pigeon Pose Alternatives
Tags
flexibility
hips
yoga
stretching
balance
warm-up