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  • Improves range of motion in the hip joint by opening the hip flexors and outer hip area
  • Stretches the buttocks and the piriformis muscle, which may help to alleviate sciatica
  • Massages and tones the digestive and reproductive organs


To Practice:

  1. Begin in Runner Pose with the right leg forward, engaging the bandhas and reaching through the back heel.
  2. Lower the left knee and top of the foot to the ground.
  3. Open the right knee out, and bring the right foot forward, aligning the shin as close to parallel to the front of your mat as possible.
  4. Square the pelvis by drawing the right hip back, and left hip forward.
  5. Press the hips toward the floor. If the hips cannot rest on the floor and remain square, you may want to place a block or bolster under the right sits bone (see modifications).
  6. Reach back through the left toes while lengthening the torso upward, relaxing in the shoulders and creating space in the vertebrae.
  7. Breathe deeply and steadily, inhaling into the pelvic region, and softening in the hip joints with each exhale.
  8. After a few minutes, slowly and gently release the posture.
  9. Repeat to the other side.
  • Those with knee, hip, or low back pain may need to begin with modifications.
  • Place a folded blanket or block under the sits bone of the front leg to support and maintain alignment of the hips.
  • Fold the torso forward and rest on the forearms or forehead.
  • Bend the back knee and hold onto the ankle to increase the stretch in the thigh.


Please Note

The information contained on this website is for educational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease, nor to replace the advice of a qualified healthcare professional. By entering this site, you agree to the Terms and Conditions.
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