Restorative Yoga Poses : Reclining Pigeon

Reclining Pigeon

Hip Opener • 3 to 5 minutes per side


Bolster (or 2 rolled blankets or a large pillow)

Square eighth-fold blanket, folded in half


  • Gently stretches your inner thigh muscles.
  • Supports your hip in a healthy, normal external rotation.
  • Relieves tension associated with long periods of sitting or standing.
  • Invites a sense of deep peace as the muscles that are stimulated by fight- or-flight relax and open.

Restorative Yoga Poses : Reclining Pigeon Photo Gallery


  1. . From a sitting position, bring both legs over the bolster. Place a folded blanket next to your right knee.
  1. . Cross your right ankle just above your left knee so your legs make a “figure 4” shape, then tuck the blanket under your right thigh for support.
  1. . Using your hands for support, lie back and release your arms by your sides.
  1. . Remain in Reclining Pigeon for 3 to 5 minutes. To exit, use your right hand to draw your right knee up, then bring both knees in toward your chest and roll to one side. Press yourself up to a sitting position and change sides to repeat the pose.


Studies have revealed a mysterious connection between tension in your hips and your jaw, perhaps because both areas contain muscles associated with the fight-or-flight response. Relax your jaw and feel tension melt away from your hips in this pose.

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