Keep muscles happy with this stretch
Tuesday, 1 June · 2 min read

Do you find you have stiff hips and lower back pain after a long day of sitting down?

The pigeon pose is a classic yoga position that provides a deep stretch to help open up tight hips, while also loosening your spine, hamstrings (the muscles at the back of your thighs) and glutes (buttock muscles).

Performed correctly, this pose can help relieve sciatic nerve pain and stretch your quadriceps (the muscles at the front of your thigh). It may also help improve your posture and reduce lower back pain.

To perform this pose at home, follow these steps:

  1. Start by positioning yourself on all fours on a yoga mat. Your hands should be just in front of your shoulders and your knees should be below your hips.

  2. Bend your left knee and bring it to your left wrist. Put your left foot towards your right wrist to create a right angle. The outside of your leg should now be on the floor.

  3. Straighten your right leg and rest your thigh on the floor. Your leg should be straight out behind you.

  4. Slowly lower your body down to rest on the inside of your left thigh putting your hands on the floor in front of you.

  5. Breath deeply and hold this position for up to 1 minute.

  6. Slowly and gently come out of the pose and repeat on the right side.

Although generally safe, it's important to do the pigeon pose correctly to avoid injury. Ask your doctor first if you are pregnant or have ongoing back, knee or hip pain.

Quick Quiz
Stretching can improve the function of your joints and muscles. True or false?