This blog post was first sent to the Strength for Yoga email list as an email newsletter. Sign up for the SFY email newsletter here!

pigeon pose yoga hip opener — Pigeon pose, a classic hip opener in yoga

Pigeon pose is our classic “hip opener” in yoga. (Although there are many other yoga poses that “open our hips” in addition to pigeon – just for the record! 😉)

Because pigeon is our prototypical “hip opener,” we tend to think of it as more of a “stretchy,” flexibility-focused pose than a strength pose. Right?

But that doesn’t mean that a strength practice can’t support and enhance our pigeon pose! It’s been well-established in the research that when we strengthen our body through full ranges of motion, this improves not only our strength, but our flexibility as well.

And stronger, more flexible hip muscles will certainly make our pigeon pose feel more supported and easeful – as well as so many other yoga poses that incorporate pigeon-like elements, like double pigeon, reclined pigeon, and even our flying pigeon (eka pada galavasana), our pigeon-themed arm balance!

Pigeon Pose Itself Can Be a Hip-Strengthening Movement!

In a strength training context, we have many options for effectively strengthening our hips through a full range of motion.

But did you know we can also turn pigeon pose itself into a potent hip strengthener? It's true!

Although we’re used to practicing pigeon as a passive, static stretch in yoga classes, we can use the same position in an active way as well.

When we add additional load and dynamic movement to the pose, we ask our hip extensor muscles and hip external rotation muscles on our front leg (the pigeon leg) to work against resistance, and we also add some extra load to our spinal extensor muscles!

Here are 5 Strength for Yoga ways to add strength to your pigeon pose. Your yogi hips will thank you for these!

1) Pigeon hinge elevated on a chair

In this variation of pigeon pose, we place our pigeon leg up on a chair or workout bench. We actively push that leg down into the chair as we hinge our torso forward and back up again.

(Feel free to place a blanket or towel underneath that pigeon leg for some padding if the chair seat is firm and uncomfortable!)

Pigeon elevated on a chair hip strengthener — Pigeon hinge elevated on a chair

2) Pigeon hinge on the floor with YOGA block support

This variation is similar idea to the elevated pigeon hinge, but we're in a more traditional pigeon arrangement on the floor.

The yoga block under our front leg’s hip gives us some support so we don't have to work as much to hold ourselves up off the floor.

Pigeon hinge on the floor with yoga block support — Pigeon hinge on the floor w/ yoga block support

3) Pigeon hinge on the floor with no YOGA BLOCK support

In this pigeon variation, we have no block under our hip, which means our hip extensors and external rotators are challenged more as we hinge our torso forward and back up!

Pigeon hinge on the floor without a yoga block under the hip — Pigeon hinge on the floor with no yoga block support

4) Pigeon hinge w/ added weight

Here we add a weight (kettlebell or dumbbell) in the goblet position in front of our chest.

This loads our hips (and spinal erectors) more than the bodyweight variations, and is a terrific progression once we’re strong in the bodyweight version!

Pigeon hinge holding a weight for added load — Pigeon hinge w/ added weight

5) Add a slide to the pigeon hinge!

This variation of a pigeon hinge is called a pigeon slide. In this variation, we place our back leg on a yoga blanket or towel and we slide that leg back as we simultaneously hinge our torso forward.

The pigeon slide loads our front leg through an even greater range of motion than the other pigeon variations – and it also creates extra work for our back leg (especially our hip flexors).

This is the most challenging pigeon variation of all! 🔥

(The pigeon slide can be done with just bodyweight, or a weight can be added for more load.)

Pigeon slide hip strengthening variation — Pigeon slide

Looking for more guidance on hip strengthening through a full range of motion?

We include a variety of hip-strengthening exercises that build both strength and flexibility in our hips every month in our Strength for Yoga Remote Group Training program!

Each month includes your choice of a 2-day or 3-day/week strength program, plus

Two yoga warm-up flows led by Jenni to prep your body
Two full-length yoga classes curated from Jenni Rawlings’ library to complement the theme of your strength practice 🧘‍♀️

Build yoga-specific strength with us – start your 7-day free trial today!

Join Remote Group Training!

You Might Also Like…

Featured