Unpopular opinion: I don’t like pigeon pose. Every time I’m instructed by a yoga teacher to move into the shape, I count down the seconds until the intense pain in my glute eases and my muscles can relax to their normal position.

That’s why I’ve decided to give it up and turn my attention to other stretches that do the same hip-opening job but with a fraction of the pressure. 

What is pigeon pose?

First, a quick run-down of what pigeon pose looks like and how to get into it.

1. Start in an all-fours position with your hands directly underneath your shoulders and knees in line with your hips.
2. Slide your right knee forward and place it behind your right wrist. 
3. Your other leg extends backwards and your torso folds forwards, creating an intense and, for me at least, uncomfortable pulling sensation at your lower back, glutes and hips.  

Why does pigeon pose hurt?

No matter how you practise, yoga and pain simply shouldn’t mix. There are many reasons why pigeon pose is such an intense stretch for some – one of them being because the bend in your front knee is so deep, explains Vanessa Michielon, a yoga and dance lecturer in higher education and founder of the Transformative Movement Method.

“This flexion places significant demands on the knee joint itself. The hip joint in your front leg experiences a deep stretch and external rotation too which can become very strong when the weight of your upper body shifts forwards.” 

Why is hip mobility important?

Although a mobility session might not be the most exciting way to spend your time, it’s important to keep your flexibility in check.

If you spend a lot of time sitting at a desk, hip stretches are the antidote to tight hip flexors or glute muscles that can often arise from prolonged sitting or, on the flip side, overuse if you have a habit of skipping a cool-down after a run, for example.

“Regular hip stretching exercises can help you find more ease in movement, reduce strain on your joints and also contribute to an overall sense of psychophysical wellbeing, as stretching is one of the most effective body-based techniques to reduce stress,” notes Michielon.

One 2011 study found that stretching increased serotonin levels (the happy hormone) which, in turn, causes a decrease in depression and anxiety. Win-win.  

Feel as though pigeon pose is out of reach? Try these alternatives that are less intense, but still provide your hips and glutes with the relief they need.

Easy pose with forward fold

1. Sit with your legs crossed and bring your right shin in front of your left shin. If possible, flex your feet.
2. Allow your knees to drop comfortably towards the ground on top of the opposite foot and find a position that feels comfortable for your knees.
3. Keep your spine long and upright and begin to hinge through your hips, lengthening your tailbone backwards and drawing the crown of your head forward, resting your hands on your knees, on the floor or on a yoga block.
4. Find a place that gently stretches your glutes without straining your knees. 

Figure four pose

1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left thigh, creating a figure four shape with your legs. 
3. Gently press your right knee away from you, feeling a stretch in your right hip and glutes.
4. You can interlace your hands behind your left thigh or in front of your left shin and gently draw your legs towards your chest for a deeper stretch.

Butterfly pose with forward fold

1. Sit on a mat with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to open out to the sides.
3. Hold onto your ankles or feet with your hands.
4. Lengthen through your spine and hinge forward at the level of your hips. (Optionally, gently press your elbows into your thighs to encourage a deeper opening.)
5. If you struggle with folding forward, try and move your feet further away from your hips. 

Happy baby

1. Lie on your back and bend your knees into your chest.
2. Bring your knees wider than your torso and grab onto the outsides of your feet or ankles (or place a strap on the balls of your feet).
3. Gently press your knees toward the mat in the direction of your armpits, opening your hips. 
4. At the same time, try and keep your lower back and head anchored down towards the mat. 
5. If your head can’t easily rest, feel free to place a cushion or thin block underneath.
6. Rock gently from side to side to massage your lower back and hips, if you would like.

Lauren Lepley, a qualified personal trainer and high performance coach recommends the following stretches that reach the same muscles as pigeon pose without the extra pressure.

“Stretching for 30 seconds to a minute will help to loosen your muscle/joint, but if you’re working towards better flexibility, hold these for two minutes or more,” Lepley says.

Listen to your body and never force a stretch beyond your comfort zone, she adds. 

Frog pose

1. Begin in a tabletop (all-fours) position. 
2. Gradually widen your knees as far as comfortable and keep your ankles in line with your knees. 
3. Slowly lower your forearms to the ground and maintain a neutral spine.
4. Hold the position for one to two minutes to feel the stretch in your inner thighs and hips.
5. For a more intense stretch, lower your hips back and down.

Lizard pose

1. Begin in a lunge position with your right foot forward. 
2. Lower your right forearm to the inside of your right foot. If comfortable, you can lower your forearms to the ground or use blocks for support.
3. Allow your right knee to move outwards to intensify the stretch in your right hip. 
4. Hold for a minute and repeat on the other side.  

Images: Getty