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Pigeon Pose

Tight hips? Low back pain? This is a great stretch.

Reversed pigeon with legs up the wall is a variation of pigeon pose that offers support for your low back. This pose targets the piriformis muscle (under the glutes), IT band (outer thigh) and gracilis muscle (inner thigh). Traditional pigeon pose with a leg extended behind you however, will give you the added benefit of releasing the psoas muscle (hip flexor).

To get into the pose:

  1. Sit on your left hip and scoot back to the wall like you're sitting on the wall.

  2. Swing your legs up.

  3. You want your hips as close to the wall as you can get them WITHOUT your tailbone lifting off the floor. If your tailbone lifts, scoot your hips away from the wall.

  4. Pause right here and enjoy the hamstring stretch.

  5. Cross your right foot over your left thigh.

  6. Slide your left foot down the wall (keep your tailbone down) and flex your right foot.

  7. To deepen the stretch, use your right hand to gently press your right thigh towards. the wall.

  8. Hold 2-3 minutes and switch sides.

Huge thanks to my models (Julie, Beth & Celine). xo

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