Sleeping Pigeon (Prone Pigeon)

The hips hold everything, let them go.

Sleeping Pigeon is the forward fold variation of Pigeon Pose, where the torso lowers completely over the front shin. This deeply restorative version of Pigeon allows gravity to assist the hip opening as the weight of the upper body sinks toward the floor. It's especially good for releasing the glutes and outer hip after athletic activity, and is a popular pose in Yin yoga for longer holds.

How to Practice Sleeping Pigeon (Prone Pigeon)

1. Begin in Pigeon Pose with your right shin forward.

2. Walk your hands forward and lower your forearms to the mat.

3. Continue to lower your chest toward the mat, resting your forehead on your forearms, a block, or the floor.

4. Let your upper body completely relax and your hips sink toward the mat.

5. Keep your right foot flexed to protect the knee.

6. Breathe deeply into your right hip and let it release on every exhale.

7. Hold for 1-3 minutes, then switch sides.

   
   

Modifications & Variations

• Block under hip: Always have a block or blanket available to place under your front hip if there's a gap, this supports the knee and allows the hip to relax.

• Block under forehead: Place a block or folded blanket under your forehead for comfort during long holds.

• Reclined Figure-4: If Pigeon is too intense for your knees or hips, practice the lying-down Figure-4 variation instead (see Pigeon Pose entry).

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