How to do PIGEON Pose for beginners (Hip External Rotation Stretches)

The pigeon pose is a great stretch and exercise for hip external rotation but if your hip is not ready you will not be stretching properly. This video shows how to body your pigeon pose to get the right stretch if you aren't ready for the full pigeon. We go over the 90 90 pigeon and the elevated pigeon hold. Learn how to open up your hips safely using the right hip mobility exercises.

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[lyaworski]

You sir just made this stretch accessible for me. Thank you.

[bl]

Thanks very much for making this accessible - so few of the standard yoga videos are designed for true beginners - great suggestions - fwiw, I also have had some success increasing hip external rotation by crossing my leg from a sitting position (ankle on knee of opposite leg) and putting gentle pressure on the knee to open the hips externally - thx vm for the video -

[antoinettebailey]

Finally great regression for those who have limited external rotation! thank you!!

[gregthompson]

Just what I needed, I need to work from the 90, 90 to improve my pigeon

👍🏻

[TheEmpressRed]

Thank you for this thorough demonstration and explanation for beginners. As a bodyworker, I have a number of clients who desperately need this pose with zero reference points on how to begin. This video will now be my go to.

[DavidRodriguez-jtns]

My flexibility is on it's way back, thanks to your videos, thank you!

[lizbethhoyos]

This is exactly what I needed! You just made my day! Thank you

[nitinparmar]

I say a blessing unto you brother!
Thank you for the insightful guided workout videos. I have seen tremendous improvement in my mobility without even visiting a physiotherapist

[terriayoung]

I've looked at so many videos trying to find how to work my way into the pigeon pose because I'm nowhere near it! Love the 9090 position! Thank you!

[dwanenb]

Had to drop a like. I wasn't engaging my hip when doing any sort of movement like this and it gave me pain in my inner hip. Most of the pain instantly went away when moving with an active hio

[TerribleTalesUntold]

Josh, whenever I need to show a friend a video of an exercise that they can add to their routine I always look here at strength side. Appreciate greatly the simple library that you created.

[davisgoicoechea]

Never been able to do pigeon correctly but no one could have the conversation this video gave me 🙏🏼

[reverplusgrand]

Old but Gold
Great progressions and explanations!

[TheRustedPixel]

Been going to physio for a month now with knee and ankle issues. Have lots of cramps in my lower hamstring. I was convinced the pain was there but my physiotherapist was interested in my hip area. Turns out I was super tight. He suggested a pigeon stretch which I've been failing miserably at. Have literally zero flexibility in my hips it turns out! 12hrs a day in a bad office chair for 5 years will do that to you. Thanks for the 90/90 suggestion. Still feeling a fair amount of stretching and aching but hoping I can progress. Thanks for this video!

[athleticasian]

This is great. Thank you. I've been looking for ways to progress to a proper pigeon pose. I will try this out.

[marionym]

Thank you so much. I had knee surgeries and this really helps not to do damage to my knee :)

[grodrigues]

Thank you so much for sharing this. There are a lot of tutorials out there, but there wasn't something that suggested the bench as the start of the progression. I can't even really sit in the 90/90 but the bench gives me a decent starting point!

[Caocao]

Excellent video. I had thought my right leg hamstrings were the problem. WRONG! It's my right hip that's tight, as I can much more easily work the left hip. And your tip on bringing the chest to the knee quickly improved my form and the stretch. Many thanks.

[desireeanderson]

Absolutely amazing with your instruction! Adding this stretch to my routine, thank you so much!

[myvwu]

dude your mobility stretches have helped me alot in Taekwondo and kickboxing. my goal is to do the splits not sure how realistic that will be.
I bought the same shoes as you (in black) and love them. totally random i know. haha
good job with the vids, ill watch if you post