Pigeon pose in yoga is one of those love-it-or-hate-it poses. For those of us having trouble in pigeon, we’re usually experiencing:

  • Knee pain or pressure
  • The hip of the bent leg not grounding/touching the floor (feels unstable, like you’re hanging in your joints)
  • Uncomfortable to be on hands and knees to even set up for pigeon

I made this video to address these issues. We’ll look at some creative prop setups that will help us find the sensation in the outer hip that we’re looking for in pigeon pose.

If you’re having knee pain in pigeon, a good rule is to first prop your hip (as I demonstrate in the video), then try adjusting the angle of your knee by bringing your foot closer to your groin. If that doesn’t work, bring your foot closer to the front of your mat. Still feel weird? Try moving your knee toward the outside of your mat. Now adjust your foot again. Every body is different, and even from side to side within our own bodies, we are different. Prop first, so you feel supported, and then experiment!

Want more support?

I hope you find these tips and tools helpful to be able to have an yoga practice that works for your body! If you liked this video, I’d love to invite you to be part of the Body Positive Clubhouse. It’s my monthly membership site where I post lots of yoga flows, pose breakdowns, and tips on radical self-acceptance and building confidence. Your first 2 weeks are free. Check it out!