Everyone has a favorite asana (or two, or three, or…), and the pigeon pose is one of mine. Something about the stretch, which can be modified in a number of ways for varying degrees of challenge and intensity, is deliciously satisfying!

The pigeon pose has several benefits. Primarily it stretches your thigh muscles, groin muscles, and back.

You can come into the pose any number of ways depending on your flow and/or practice, but it’s especially common to achieve pigeon pose through the downward dog.

Basic pigeon pose (without downward dog, beginning on right side):
1. Begin sitting in the “z” position, legs flat on the ground and bent so that the bottom of your right foot is atop your left knee. Your legs should form a casual “z” on the floor.

2. Gently stretch your left leg out behind you and curl your right leg beneath your pelvis. Turn to the right so that you’re facing in the same direction your right knee is pointing.

3. Ensure your left leg is straight along the ground, top of the foot on the floor.

4. Ensure your right foot is tucked beneath your left hip, and shift your weight slowly to the left. Allow your right foot to support the weight of your left hip as you ground yourself. There should be no discomfort. Balance and support by placing your hands flat on the ground on either side of your thigh or hips.

5. Make sure you’re sitting up straight. Lift and open your chest, shoulders dropping back. To increase the stretch in your chest, very gently press your shoulder blades together and arch your neck back slightly, creating a subtle upper back bend. This does not need to be a dramatic movement; a little stretch goes a long way!

Hold the position and breathe into the stretch. Recover by uncurling your right leg and, using your hands for leverage, either moving into downward dog before doing the pigeon pose on the left side, or move directly into the pigeon pose on the left side.

Deeper modification (only if it’s comfortable):
1. Move into the pigeon pose on the right side.

2. From a position sitting up straight, slowly roll forward until your chest is over your right knee.

3. Place your head on the floor (use a support such as a rolled blanket or a block under your forehead if your neck hurts, or if you can’t fully reach) and stretch your arms out in front of you, flat against the floor.

Hold and breathe into the stretch. The feeling in the thigh and groin is very different in this modification, so if you have tight hamstrings or sensitive groin muscles, proceed very carefully. Remember, respect your edge - only go as far as feels right!