ExerciseGIF

Exercises / Pigeon pose

Pigeon pose GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • Hip flexorsMusculus iliopsoas
  • Lower backMusculus erector spinae
Equipment
mat
Level
intermediate
Loop
One repetition, 2.73 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pigeon-pose \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pigeon pose

  1. From all fours, bring your right knee forward behind your right wrist.
  2. Angle the right shin across the mat and extend the left leg straight behind you.
  3. Square your hips toward the front of the mat.
  4. Stay upright on your hands, or fold your chest over the front shin.
  5. Hold and breathe, then switch sides.

Form tips

  • Hold 30 to 60 seconds per side.
  • Place a folded towel under the front hip if it does not reach the floor.
  • Keep the back leg pointing straight back, not curling out to the side.

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