How to do the Double Pigeon Pose
- Sit tall, one shin on the floor in front of you.
- Rest the other shin on top, ankle on the bottom knee.
- Pull your toes back and let your knees relax.
- Hold, then switch which shin is on top.
Full technique — 7 steps
- Sit tall on the floor with your knees bent and feet flat in front of you.
- Lower one leg to the floor so its shin lies in front of you, pointing across your body.
- Place the other shin on top of it, with the top ankle resting on the bottom knee.
- Pull your toes back toward your shins on both feet.
- Sit tall and let both knees relax toward the floor without forcing them.
- Hold the stretch upright, or fold forward from your hips for a deeper stretch.
- Hold with steady breathing, then switch which shin is on top.
Common mistakes
- Rounding through the lower back
- Pushing the knee down by force
- Twisting the knee instead of the hip
- Forcing painful range
Form cues
- Sit tall first
- Move from the hip
- Pull toes back
- Breathe through the hold
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Lying Cross Body Glute Stretch
- Easier Half Lotus Stretch
- This exercise Double Pigeon Pose
Too hard for now? Start with the Half Lotus Stretch.
Quick answers
What muscles does the Double Pigeon Pose work?
Primary: Glutes 8/10, Hips 7/10. Also works: Hip abductors 5/10, Hip adductors 4/10.
When should I do the Double Pigeon Pose in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Double Pigeon Pose?
Strength: 1–2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 45–60 reps, rest 30 s, 6 reps in reserve.
What is an easier version of the Double Pigeon Pose?
Half Lotus Stretch (Beginner), Lying Cross Body Glute Stretch (Beginner).
