Pigeon is a great hip opening pose. However, sometimes it can create a lot of sensation!

Here are some variations you could try to find the one that best suits your body!

1. Folding Forward on the Mat

• Begin on all fours in a tabletop position.
• Bring one leg around towards the front, finding yourself in a low lunge position.
• From there, heel toe your front foot over to the opposite side of your body and slowly move your opposite leg back out behind you.
• You have an option to stay on your hands or fold forward coming down onto your forearms.

2. Using a Bolster

• Use the same steps in the variation above but this time place a bolster in between your legs when you are in the low lunge position.
• The bolster can be set horizontally in front of your back thigh and in behind your front foot.

3. Reverse Warrior on the Wall

• Sitting with your legs parallel to a wall, roll onto your back bringing your legs straight up the wall.
• Bring 1 foot over top of the opposite thigh and then bend your straight leg.
• Your leg can be bent as much or as little as needed to create stretch in your hip flexor.

4. Using a Chair

• Standing in front of a chair, bring 1 foot on top of the chair seat.
• While holding the back of the chair with your hands, heel toe your foot across the seat of the chair, so your foot is in front of the opposite leg.
• Option to step your foot back further or put a bend in your back leg.

There are many variations of each yoga pose. If you are in a class, where a specific pose is being cued, remember that you can pick the variation that works best for you. You have the autonomy to pick a variation of pose at anytime.