Pigeon Pose (strap-assisted)

How to do it

1. From a bent back leg, loop both ends of the strap around your right (front) foot.
2. Bring the foam part of the strap over your left shoulder to gently support the position.
3. Square your hips so both hip bones point forward — don't let the back hip roll open.
4. Keep your spine tall and ease your weight gradually into the front hip until you feel a deep stretch through the glute and groin, never a sharp pinch.
5. Hold, breathing slowly, and let the front hip and groin release a little more with each exhale.

Form cues

• Keep both hip bones pointing forward and your spine long — avoid collapsing your chest onto the front leg.
• Ease in gradually; you should feel a deep stretch in the glute and groin, never pain at the front of the knee or hip.
• Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

• Hold 20–30 s
• relax
• repeat 2× per side

Muscles worked

Stretches: gluteus maximus, hip external rotators, hip adductors, hip flexors

Target muscles

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