SeatedIntermediate
Seated Pigeon Prep
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About This Pose
Seated Pigeon Prep is an accessible version of Pigeon Pose that provides similar hip-opening benefits from a seated position. This variation is perfect for those with knee sensitivity or limited flexibility, offering a safe way to target the piriformis and deep hip rotators. It's excellent for relieving sciatica and lower back tension.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat on floor
- 2
Cross your right ankle over your left thigh
- 3
Flex your right foot to protect the knee
- 4
Sit up tall and lengthen your spine
- 5
Option to gently press the right knee away
- 6
For more stretch, walk hands back and lean torso forward
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep the flexed foot active to protect the knee
- Maintain length in the spine
- Don't force the knee down
- Breathe into any areas of tension
Benefits
- Opens the deep hip rotators including piriformis
- Accessible alternative to floor Pigeon Pose
- Relieves sciatica and lower back tension
- Safe for those with knee sensitivity
- Stretches the glutes and outer hips
Modifications
- Use block under hip
Variations
- Seated pigeon variation
Cautions & Contraindications
Cautions
- Avoid forcing hips
- Support with props
Avoid this pose if you have:
- Knee pain
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedhipsstretch
Equipment
yoga mat
