Pigeon Pose

Range of motion work. The point is not fatigue, it is getting the joint and the tissue around it ready to move under load.

1. 1

   Find a spot with room to move and set a stable base before anything else.

2. 2

   Take a slow breath in and out. Mobility work happens on the exhale, not by forcing.

3. 3

   Start small. The first few reps are a scan of where you are today.

1. 1

   Move through the range slowly, never bouncing into the end position.

2. 2

   Hold where you feel a real stretch and breathe out into it for two to three breaths.

3. 3

   Back off the moment it turns sharp. Tension is fine, pain is information.

4. 4

   Work both sides evenly, even when one side is clearly tighter.

• Bouncing at the end range

  Fix: Move slow and hold. Bouncing tightens the tissue back up.

• Holding the breath

  Fix: Exhale into the position. That is what lets the range open.

• Only stretching the loose side

  Fix: Work both sides for the same time, every time.

Run it in the warm up before training, or on rest days when you want to move without adding fatigue.

Nothing to swap. This one needs a floor and a few minutes, which is the whole point of it.

• What muscles does the pigeon pose work?
• How many sets and reps of pigeon pose should I do?
• How do I do a pigeon pose at home?
• Is the pigeon pose good for beginners?

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  Figure 4

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