Pigeon Pose
Pigeon is the deepest accessible piriformis stretch in a typical mobility routine. Anatomically, the angled-shin position places the femur in 90 degrees of flexion plus external rotation, the exact line of pull that elongates the piriformis along its sacrum-to-greater-trochanter line. Hold time comes from Bandy and Irion (1994), a 6-week hamstring trial: 30- and 60-second holds both increased flexibility more than 15-second holds, and 60 seconds was no better than 30. No equivalent trial exists for the piriformis, so 30 seconds is the evidence-based floor and the 60-second hold here simply sits above it.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Start on hands and knees. Bring your right knee forward toward your right wrist
Right knee forward
- 2
Angle your right shin across the mat. Lower the outside of your right thigh to the floor
Shin across, thigh down
- 3
Extend your left leg straight back behind you, top of the foot on the floor
Back leg long
- 4
Square your hips. If your right hip lifts, slide a folded blanket under it
Hips square
- 5
Walk your hands forward and lower your chest. Hold 60 seconds, then switch sides
Fold and breathe
The evidence
Pigeon is the deepest accessible piriformis stretch in a typical mobility routine. Anatomically, the angled-shin position places the femur in 90 degrees of flexion plus external rotation, the exact line of pull that elongates the piriformis along its sacrum-to-greater-trochanter line. Hold time comes from Bandy and Irion (1994), a 6-week hamstring trial: 30- and 60-second holds both increased flexibility more than 15-second holds, and 60 seconds was no better than 30. No equivalent trial exists for the piriformis, so 30 seconds is the evidence-based floor and the 60-second hold here simply sits above it.
Citation: Bandy WD, Irion JM (1994). The effect of time on static stretch on the flexibility of the hamstring muscles. Physical Therapy