Pigeon Pose Recovery Reset
pigeon pose cool-down
2 gentle rounds
30-45 sec Pigeon Pose per side
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Pigeon Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Pigeon pose is a floor-based hip stretch that places the front leg in external rotation while the rear hip extends. It can be intense, so support the front hip and keep all pressure out of the knee. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Pigeon pose is a floor-based hip stretch that places the front leg in external rotation while the rear hip extends. Use Pigeon Pose after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Pigeon Pose Technique
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Pigeon Pose - Yoga With Adriene
Yoga With Adriene · reviewed 2026-08-06
Muscles Worked
GlutesHip rotatorsHip flexors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Pigeon Pose as a calm post-training transition that gently addresses glutes and hip rotators while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Pigeon Pose if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: forcing the front shin parallel and creating knee pain. |
| Scaling | Perform a lying figure-four stretch. |
How to Do the Pigeon Pose
1
From hands and knees, bring one knee forward behind the same-side wrist.
2
Angle the front shin only as far as the knee remains comfortable.
3
Extend the other leg behind and square the hips as able.
4
Stay upright or lower onto the forearms, then switch sides.
Common Mistakes
✕
Forcing the front shin parallel and creating knee pain.
✕
Collapsing heavily onto one hip.
Coaching Tips
✓
Place a cushion under the front-side hip.
✓
Use a figure-four stretch instead if the knee feels stressed.
Scaling Options
Easier / Beginner
Perform a lying figure-four stretch.
Harder / Advanced
Lower the torso gradually while keeping the hips supported.
Cool-Down Examples
Use Pigeon Pose to Finish the Session
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Post-WOD Pigeon Pose Flow
post-workout pigeon pose
4-minute downshift
60 sec easy walk or march
30-45 sec Pigeon Pose per side
Finish when breathing feels calm
Frequently Asked Questions
How should Pigeon Pose feel?
Pigeon Pose should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Pigeon Pose
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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