16 Pigeon Pose Variations for Strength & Flexibility
Want to level up your Pigeon Pose? If you’re a yogi looking to challenge yourself with new ideas or you’re a yoga teacher who wants inspo for a creative hip-opening sequence, these Pigeon Pose variations are the perfect way to step up your practice.
Along with being a feel-good hip opener, Pigeon Pose can be scaled up or down by adding in twists, backbends, balancing, and props. We collected a few of our favorite variations to help you spice it up on the mat.
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1. Reclined Pigeon Pose at the Wall
Take the effort out of your upper body in this reclining Pigeon variation with a wall — a perfect addition to any Yin Yoga practice.
2. Deer Pose
Many hip-opening poses externally rotate your hips, but Deer Pose — Pigeon’s bent-leg counterpart — will balance out your body with much-needed internal rotation.
3. Pigeon Pose with Quad Stretch
Bending your back leg in Pigeon and reaching back with the opposite-side arm will help open your body for deeper stretches like Mermaid and King Pigeon.
4. Pigeon Pose with Backbend
For a graceful backbend in Pigeon, reach the same-side arm as your front leg up to the sky. Engage your core and squeeze your thighs together.
5. Mermaid Pose
Hook your bent back foot into the crook of that same-side arm after finding the quad stretch, then reach back with your other arm to make the connection with a strap or your hands.
6. One-Arm King Pigeon Pose
This deep backbend requires a lot of openness in your hips, spine, and shoulders. Learn how to do it with yoga teacher Briohny Smyth.
7. King Pigeon Pose
Add on to your One-Armed King Pigeon by connecting both of your hands to your bent-back foot.
8. Reclined Pigeon Pose (Figure 4 stretch)
Warm up or cool down with this relaxing twist on Pigeon Pose.
9. Upright Pigeon Pose
Lift your chest and tent up your fingertips in Pigeon to deepen the hip stretch and add in a backbend.
10. Upright Pigeon Pose with Hands at Heart
Keeping your chest lifted and your hands at heart center adds a balancing, core-activating aspect to Pigeon Pose.
11. Pigeon Pose Folding Forward
Arguably the most popular Pigeon variation. Fold forward to enjoy a restorative take on this hip-opening stretch.
12. Seated Pigeon Pose
Lift up from Reclined Pigeon Pose and lean back onto your hands to enjoy this seated variation. For some extra low-back release, sway your legs side to side.
13. Standing Pigeon Pose (Standing Figure 4 Stretch)
Add this Pigeon variation — also known as Standing Figure 4 — as a creative pose or transition to break up your standing sequence.
14. Flying Pigeon Pose
Ready to level up your Crow Pose? Open up your hips and then test your balance in this challenging Pigeon Pose arm balance. Learn how to do it with Briohny Smyth.
15. Mermaid Pose with Back Foot Tucked - Variation A
Scale up your Mermaid Pose with this quad-activating variation — hook your back foot into your same side underarm and gently gaze to the back of your mat. Balance tip: Squeeze your thighs in toward center and lift up out of your waist.
16. Mermaid Pose with Back Foot Tucked - Variation B
Have Mermaid variation A on lock? Step it up with variation B, raising your arms overhead to add in a backbend.
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