Pigeon Pose

A quiet release for tired hips.

What is Pigeon Pose?

Pigeon Pose is a hip-opening posture known for its deep release. It’s celebrated for improving flexibility in the hips and glutes, and for helping to ease lower back pain.

In the fourth trimester, your body is still adjusting from pregnancy and birth. Hips can feel tight from sitting or feeding positions. Emotions may feel stuck or heavy. This is where Pigeon Pose becomes less of a stretch, and more of a release.

Why Pigeon Pose supports the fourth trimester

✔ Gently stretches the hips, glutes and lower back
✔ Releases physical and emotional tension held in the pelvis
✔ Improves circulation
✔ Calms the nervous system and reduces anxiety
✔ Encourages slowing down and feeling into the body
✔ Offers a private space to soften, cry, or simply rest

When to practise Pigeon Pose postpartum

Wait until you’ve been cleared by your healthcare provider, typically around 6 weeks postpartum for vaginal births and 8–12 weeks for C-sections. Start gently, use lots of props, and back off if you feel any discomfort in the knees, belly, or pelvic floor.

Pigeon Pose may not be suitable for everyone in early postpartum. If it doesn’t feel right, you can use a reclined or seated variation instead (we’ll list those below!).

How to do Pigeon Pose

  1. Begin on all fours
    Come into a hands-and-knees position with a blanket under your knees for comfort.

  2. Slide one knee forward
    Gently bring your right knee forward, placing it behind your right wrist. Slide your left leg straight back behind you. Let your front shin angle naturally, no need to force it parallel.

  3. Support your body
    Place a folded blanket or block under your right hip (the side of your bent leg) so your pelvis stays supported and square. Use props under your hands or elbows as needed.

  4. Fold forward slowly
    If it feels right, walk your hands forward and come down onto your forearms or rest your head on a cushion. Stay upright if folding doesn’t feel comfortable.

  5. Breathe and soften
    Stay here for 3–5 slow breaths. Feel the breath moving into your hips, your belly, and your back. Release tension with each exhale.

  6. Switch sides with care
    Gently press into your hands and lift back to all fours. Take a moment to move softly before repeating on the other side.

A woman practicing yoga in a room with plants and a pillow, sitting on a yoga mat with her hands on the floor, and her eyes closed.

Alternate variations for fourth trimester

  • Reclined Figure-Four Stretch
    Lie on your back (only if cleared), cross one ankle over the opposite thigh, and gently draw the legs in. A great way to access the same hip-opening benefits without weight-bearing.

  • Seated Pigeon (Chair or Mat)
    Sit tall, cross one ankle over the opposite knee, and gently lean forward. Support the knee and ankle with your hands. Ideal for a more accessible option.