How To Do Pigeon Pose Without Pain

Pigeon pose is a common pose in many classes, but if you feel pain or discomfort in your knee or hip during this pose, you may be doing more harm than good to your body. In this tutorial, Luke provides useful tips to help you get into pigeon, and stretch without pain when you are in the pose.
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[@silverhawk923]

I always wanted to do this pose but never could get around my knee pain. You have given me a gift I can’t pay you back for. Thank you

[@eliandean9806]

Instablaster

[@samijyogap9411]

@@eliandean9806 u

[@samijyogap9411]

@@eliandean9806 u

[@deniselongley4401]

Omg thank you. I can never square my legs at the front and thought there was something wrong. Now i know that it's going to take time and there is nothing wrong with the foot out front pointing more towards the hip than being squared. Every day at a time. Thank you.

[@binba9]

Really well done, thorough, caring, and to the point, and ending with patience and compassion. Perfect.

[@ingepearson4842]

Thanks! This was a very useful and kind tutorial. I really appreciated the step by step approach and the compassion reminder at the end. Namaste.

[@SirMalikCobra]

Great pose, great instruction! The set up helped me out a great deal… Thank you!

[@reinesexclusivecreations9977]

Amazing, thank you! Blessings!

[@TheEveyMarie]

Such a great explanation - thank you!!

[@OkashiiKanajin]

Thank you for this. It was clear and well explained

[@staceypeak199]

thank you! I have hurt myself many times doing this pose incorrectly.

[@jC-sb8sm]

Thank you for your theoretical explanation, it's really helpful to know why/ how to do or avoid.

[@kellermediainc]

Luke! You are the absolute best at this! Thank you for teaching us!

[@rosgembrun]

I need to learn this pose. You have given me hope. Thank you.

[@icebear003]

Thank you, very usefull and clear explanation.

[@chowinkle]

Brilliant thank you!

[@StevePureTKD]

Thanks!

[@markklebeck3164]

This is excellent and well described. Thank you

[@AvaCherry189]

Big help. Thanks.

[@portiasnyder1812]

Thank you thank you thank you💖💖💖

[@manilal7325]

Nice demo.. Thank you Sir..

[@garvitasingh29]

Great video

[@revtidogsandcats3546]

Really appreciate it

[@taniat.4841]

this was awesome

[@TroubleWoe]

God bless you

[@vijayagowri2261]

Nice explanation 👌

[@b.9532]

Congratulations. Best pigoen explaination ever👍😃

[@midhunsivadas3642]

Really helpful

[@daviddelauder3489]

Wow such a great explanation I almost never comment

[@madawageises2468]

I have this problem with my left leg during this pose. I experience pain around my left chin area towards the knee. The right leg is fine , no problem there. But it's so uncomfortable and I have been experiencing it for awhile now. I feel so sad knowing that a part of my body is in discomfort. I needed to see this tutorial because honestly I am filled with guilt. Thank you so much.

[@tanyaeenergy]

Thank you for the detailed instruction. I am very guarded with my knees, as I have come into this too quickly, feeling pressure (I actually heard the tear) to force my knee to “submit” and paid the price for months. Reclining pigeon has been my go to. But I will attempt the traditional pose with great care. Thank you!

[@carriebrownley4875]

I've been doing pilates for 1 year now which also includes Foam rolling and deep stretching. I'm still not able to sit "criss-cross." Your explanation of the Pidgeon pose has given me alot of hope. Thank you.

[@revtidogsandcats3546]

Great way of expressing

[@zarleyschmitt312]

Excellent video. I was wondering why im getting knee pain and now o know.

[@romanh9196]

Thank you for a simple explanation. How long should I hold the position and how many times?

[@dama_dimples]

@Luke, where have you been? You are the best! I’ve been doing it wrong and watching your tutorial, I was able to painlessly strike the pigeon pose, on either side!!💃🏾💃🏾💃🏾. Now, from there, how do I ‘sit up’ to be able to bend backward and hopefully be able to pick up my leg and hold on to my foot? You know, that impossible pigeon pose some yogis make look easy but can look like torture for folks like me? I can’t figure out which muscles to engage or which to relax, if that makes sense. Help!

[@marceloustaylor9751]

1:05 that is sooo me 😂.. thank you

[@revtidogsandcats3546]

Do you teach online as well

[@davewinst1]

How long do you hold this pose for generally for a beginner

[@kinzangwangdi7742]

The subtitles are blocking the finer movements. Suggest the subtitles be projected above.

[@chellep7463]

Would be good of course to remove depending on the flexibility of the hip and insert the actual issue which is depends on whether or not you are hypermobile in your hips and even then it's not guaranteed

[@drawnfrommotherhood7539]

really useful. I have knee pain that prevents running. Pigeon has caused knee pain in the past and I'll be practicing these adaptations to see if I can open my hips and sort out the knee pain. thanks

[@gtoneable]

Good info. Quick question, when I do this pose now I kind of don't feel it in the front of my hips and knee like I used to (maybe I've gotten more stronger and flexible in these areas now I'm guessing) but I'm feeling it more so in my lateral hamstrings high up toward my hip area. To me, it feels like a hamstring stretch and I wonder if I'm stretching the right area?

[@karahrheah3180]

I never can do that

[@KimberlyLetsGo]

I have to disagree that less pain will be on the front knee as the knee is opened up; move the foot away from the groin. Does anyone else feel that when they make that change?

[@crazybear213]

Why can’t I move my leg at the front further to a 90 degree angle? I can hardly move it out at all. What’s so tight that’s stopping me doing this?

[@chellep7463]

That's natural! 90 degrees of rotation is excess! It's way past functional range of motion. Don't even worry about doing it bc it will bite you in the bum one day.

[@OttoGrainer27]

I didn't know Christopher Walken was so flexible???

[@mayankify]

I did this pose and now I've Premium Pain. I cant even walk or stand for a minute 😭. Do u have any solution ?

[@binba9]

Go to a doctor if you have a persistent injury! In the future, only do poses to the extent that you can, and do them gradually - so your body has the opportunity to tell you what that extent is.

[@chellep7463]

Switch to a 90/90 pigeon. Seriously, the range demands of pigeon are really extreme. You could also do a reclined pigeon. There are some range demand issues there too if you the thread the need bit. You could of course totally take the range demands out by doing it seated in a chair 😁

[@frostbit8179]

I'd never even be able to get into the setup, let alone do what is supposed to be done. Nope, this body doesn't move like that and it never did, even as a little kid.

[@Rememberwhatyouknow]

There is no pigeon without pain. Because its not pain, its a sensation. “Change the way you look at things, and the things you look at change”. Good info though. Thank you

[@chellep7463]

Pigeon most definitely is painful for me