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Yoga Pose of the Week – Pigeon

stephanie ring yoga pose pigeonstephanie ring yoga pose pigeon

The king of all poses, Pigeon.

No joke, the Sanskrit translation of Rajakapotasana is King Pigeon Pose.

Though some might argue there are poses that are just as important as this one, for athletes, it is always number one on my list.

Why is it number one? Because the glutes provide us with the power we need to lift heavy things, which means we must take care of them. Pigeon pose is the way that we do that.

Muscles Stretched

Gluteus Maximus

Gluteus Medius/Minimus

Iliopsoas and groin

Alignment and Execution Tips

Start in Downward Facing Dog. Bring your right shin forward and place it on the ground. Your right knee should be to the right of your hip. Extend your left leg back. Roll towards the front of your left hip.

Depending on your tightness, keep your right foot close to your left hip, and flexed. Inch your foot forward if there is no pain in the knee to deepen the stretch.

Fold forward and rest your forehead on the ground or on your hands.

Breathe in and out slowly through the nose and stay with the stretch for at least two minutes.


Relieves tension and tightness in glutes after squats

Improves mobility in squats

Prevents knee pain and lower back pain

WOD Movements





Tire Pulls



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