Reclined Pigeon Pose
How to Do It
Lie on your back with knees bent, feet flat on the mat.
Cross one ankle over the opposite thigh, just above the knee, creating a “figure four” shape with your legs.
Thread the needle: Reach your hands through the opening and clasp behind the hamstring (or shin) of the bottom leg.
Draw the legs toward your chest gently while keeping the shoulders and head relaxed on the mat.
Hold and breathe: Stay for 5–10 deep breaths, then switch sides.
Alignment Tips
Keep the flexed foot of the crossed leg active to protect the knee.
Relax the shoulders and neck; the stretch is in the hip, not the upper body.
If clasping behind the leg is difficult, use a yoga strap or towel looped around the hamstring.
Benefits
Deep stretch for the outer hip, glutes, and piriformis muscle.
Relieves lower back tension.
Improves hip mobility and can ease discomfort from sitting.
Prepares the body for deeper hip openers like Pigeon Pose.
