How To Do Double Pigeon Pose

By: Chris Freytag, CPT

Chloe Freytag demonstrating Double Pigeon Pose in a black tank top and yoga pants

Double Pigeon Pose is a deep and powerful stretch for your hips. Going beyond the basic Pigeon Pose, this next step increases both the intensity of the stretch in the hips as well as stretching the low back. The Double Pigeon takes a basic hip-stretching pose and increases the intensity of the stretch two-fold.

A Basic Pigeon pose is one of the most commonly practiced in most yoga classes or workouts. People love to find positions like pigeon that focus on opening up the hips because the hip area is tight on most people whether they are active or inactive. It is important that you learn to do a proper Pigeon Pose before moving on to Double Pigeon Pose. However, once Pigeon is learned, Double Pigeon is not far away.

Once you get settled into Pigeon Pose and your hips begin to open, you’ll slowly lower your weight onto your hip and begin to pull the back leg around to the front. With one leg on top of the other in a bent knee position, the intensity of the hip stretch is great. Be sure to keep breathing and release slightly if the pose becomes too intense.

Most people can learn to do Double Pigeon Pose, but if you have had any knee injuries or surgeries this position difficult. Instead, you may want to try supine Pigeon, where you lay on your back and perform Pigeon Pose.

These are the steps to help you learn How to Do Double Pigeon Pose.

1) Begin in a seated position with a tall spine, knees bent and feet flat on floor.

2) Tuck right foot under left knee.

3) Grab left foot and set it on top of right knee. Keep glutes on floor evenly.

4) Relax and walk your arms forward placing forearms and hands on the floor in front of you.

4 )Breathe and hold for 30 seconds. Switch feet.

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