Eccentryx / Exercise Atlas / recovery
Pigeon Pose
Front shin angled comfortably, back leg long, hips square to floor.
Muscles
- Primary
- glutes
- Supporting
- hip flexors, lats
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Front glute opens while back hip flexor lengthens.
- Progression
- Walk hands forward only if knee stays quiet.
- Regression
- Use figure-four stretch if pigeon pinches.
Watch for
- Twisting into the knee
- Collapsing into low back
Substitutions
- Figure-Four Stretch
- 90/90 hip stretch
- Glute roll