Dead Pigeon Pose

Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain. It’s a great alternative to Pigeon pose if you don’t yet have the flexibility in your hips to practice Pigeon safely and comfortably. You can also practice it standing up if you can’t get on the ground for any reason. It’s an all-star pose for athletes.


  • Stretches the glutes, piriformis, external hip rotators, hamstrings and knees.
  • Releases tension at the the lower back.
  • Can help to alleviate lower back pain, including sciatica, and piriformis syndrome.



  • Beginner


  • Set-Up

    Lie on your back with your knees bent, feet flat on the mat, hip-width apart.

  • Action

    Rest your right ankle on top of your left knee. Take a deep breath in. And on an exhalation, thread your right hand through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your leg in towards you. Press the back of your pelvis into the mat to subtly increase the intensity of the pose.

  • Refinements

    Flex your right foot to protect your right knee. Relax your jaw, neck and shoulders. And if you have the flexibility, you can reach through to take hold of your left shin.

  • Duration

    Hold the pose for 5-10 breaths on each side if you can.


  • Avoid Dead Pigeon pose if you have a knee, hip or ankle injury.


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